Best Exercises for People who Travel
Exercise for Travelers
Traveling is mostly fun, however, the simple act of getting to your location-whether by plane, train, bus or car-often involves long periods of immobility. This time waiting can and will leave you tight, sore, and achy before you even get started!
To help you prevent some of the problems associated with inactivity while traveling, L. Leiber, has been kind enough to offer some tips.
Exercising while Seated
What can you do when you find yourself in the captivity of an airport lounge? Try some of these exercises for improved posture.
Place your feet solidly on the floor, about 4 inches away from each other.
Sit tall.
Take your hips to the neutral position. Do this by bringing it vertical.
Drop shoulders away from ears and lengthen back of neck.
Breathe in, then exhale. When you exhale, be sure to pull your abs in. Do this after every seated exercise.
Figure-4 Stretching. Place an ankle on top of the other knee. Hinge your hips forward. Keep your spine neural. Hold this position for fifteen to thirty seconds and feel a stretch on the outside of your hips. Do this on the other side too.
Seated Twists (Do not do this if you have disk issues). Keeping your knees & hips to the front, then reach to one side with both hands and hold the back of your chair. Breathe in. When you exhale go farther while maintaining a tall posture. Hold stretch for ten to fifteen secs. Repeat on the other side.
Shoulder shrugs and rolls. Inhale and lift your shoulders toward your ears. On the exhale push your shoulder blades back and down into your back pockets. Continue and repeat this exercise for 4 to 6 repetitions.
Neck stretch. Gently press your right ear toward your right shoulder while maintaining good posture. Keep your chin tucked in slightly while you perform this stretch. Feel the stretch on the left side of your neck. Release gently.
Rock a Bye-Baby. With your right hand on your opposite elbow and left hand on your right elbow and with folded arms, draw your right elbow as far as possible toward the right side and feel the stretch on the outside of left shoulder. Repeat two to three repetitions on both sides.
When You Are Standing: Waiting to get passed security at the airport is the first of many times your will stand in line on your trip. Make the best use of your time with some of these exercises.
Calf Raises. With your feet side by side, slowly roll up on to the balls of your fee. Hold for a count, then return to the starting position. Repeat this exercise 10 times.
Prancing. Use same position as described above. Come to balls of feet. Lower a single heel toward the ground and be sure to keep the other heel elevated. Repeat this exercise twelve to fifteen times.
Knee Raise. Keeping hips level, raise one knee until thigh is parallel to floor. Maintain neutral spine, and balance in this position 15-30 seconds. Place foot back on floor and repeat balance on other side. (You can also balance on standing leg, slowly raising and lowering knee, touching toe to floor.)
Back-Curl. While standing upright begin curling forward one section of your spine at a time until you are bent over at the waist, arms hanging forward. Be sure to keep your knees slightly bent during this exercise. Come back up to a full standing position one vertebrae at a time. Repeat 3-5X.
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