Best Exercises for Travelers
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 combat potential problems associated with traveling, try these suggestions below from L. Leiber, who earned her master's degree in public health from Berkeley, and teaches Pilates in Oakland, CA.
Exercising while Seated
What can you do when you are virtually held captive in boarding lounges at the airport? Perform these exercises that all begin with the following sustainable seated posture:
Place your feet solidly on the floor, about 4 inches away from each other.
Sit up straight.
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, exhale, and while exhaling pull your abs in. Return to this position after every move.
Figure-Four Stretch. Place one ankle on top of opposite knee. Hinge forward at hips, keeping spine neutral. Hold for 15-30 seconds, feeling a deep stretch on outside of hip. Repeat on other side.
Seated twists. While keeping a tall posture reach to the back of your chair and hold without letting your knees or hips rotate. When you exhale, allow your body to go farther into the stretch. Do not perform this move if you have disk issues.
Shoulder Shrugs & Rolls. Inhale and lift shoulders up to your ears. Exhale as you push your shoulders back and down, open your chest & let your shoulder blades move together. Continue to push your shoulders down and back. Repeat this exercise three to five times.
Neck Stretch. With chin slightly tucked, let right ear drop toward right shoulder. Hold stretch for 3-4 breaths, letting weight of head stretch left side of neck. Gently release stretch and repeat on other side.
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.
Stationary March. Come up to the balls of the feel like the exercise described above. This time alternately lower one heel to the ground at a time. Repeat this move 15X on each side.
Thigh Lift. While keeping your hips level to the ground, raise your knee until your thigh is level to the ground as well. Keep your spine neutral and balance in this position for as long as possible. Repeat on the other side.
Spine-Roll. Bring your chin toward your chest and slowly roll come down one section of your back at a time until you've rolled forward, back arched. Keep your knees bent slightly throughout the movement and slowly come back to a full standing position. Repeat for 4-5 repetitions. - 17273
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 combat potential problems associated with traveling, try these suggestions below from L. Leiber, who earned her master's degree in public health from Berkeley, and teaches Pilates in Oakland, CA.
Exercising while Seated
What can you do when you are virtually held captive in boarding lounges at the airport? Perform these exercises that all begin with the following sustainable seated posture:
Place your feet solidly on the floor, about 4 inches away from each other.
Sit up straight.
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, exhale, and while exhaling pull your abs in. Return to this position after every move.
Figure-Four Stretch. Place one ankle on top of opposite knee. Hinge forward at hips, keeping spine neutral. Hold for 15-30 seconds, feeling a deep stretch on outside of hip. Repeat on other side.
Seated twists. While keeping a tall posture reach to the back of your chair and hold without letting your knees or hips rotate. When you exhale, allow your body to go farther into the stretch. Do not perform this move if you have disk issues.
Shoulder Shrugs & Rolls. Inhale and lift shoulders up to your ears. Exhale as you push your shoulders back and down, open your chest & let your shoulder blades move together. Continue to push your shoulders down and back. Repeat this exercise three to five times.
Neck Stretch. With chin slightly tucked, let right ear drop toward right shoulder. Hold stretch for 3-4 breaths, letting weight of head stretch left side of neck. Gently release stretch and repeat on other side.
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.
Stationary March. Come up to the balls of the feel like the exercise described above. This time alternately lower one heel to the ground at a time. Repeat this move 15X on each side.
Thigh Lift. While keeping your hips level to the ground, raise your knee until your thigh is level to the ground as well. Keep your spine neutral and balance in this position for as long as possible. Repeat on the other side.
Spine-Roll. Bring your chin toward your chest and slowly roll come down one section of your back at a time until you've rolled forward, back arched. Keep your knees bent slightly throughout the movement and slowly come back to a full standing position. Repeat for 4-5 repetitions. - 17273
About the Author:
Curtis is the founder of Fullerton Boot Camp FX. To improve your body transformation results visit boot camps in Orange County. And for more proven techniques on building muscle, burning fat, and transforming your body visit Orange County personal trainer blog now.
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