Workouts for People who Travel
Workouts 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.
Non-traditional Exercises
How can you combat the negative effects of waiting at the airport for your flight? Try some of these seated exercises. They'll improve your posture and help prevent fatigue.
Put your feet on the floor, just a couple inches away from each other.
Sit up on sit bones.
Tip your hips so that your pelvis is vertical.
Push your shoulders down, away from your ears.
Breathe in, and on exhalation, draw in abdominals, engaging the core. Return to this position between each 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 & 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. While your chin tucked in slightly, let your right ear push down to your right shoulder. Hold this for three to four breaths, then let the weight of head stretch other side of neck. Release slowly and repeat on the other side.
Rock the Baby. With right hand on left elbow and left hand on right elbow, hold folded arms out in front of chest. Draw right elbow as far as you can to the right to stretch outside of left shoulder. Draw left elbow as far as you can to the left to stretch outside of right shoulder. Repeat 2-3 times on each side.
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.
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.
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. - 17269
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.
Non-traditional Exercises
How can you combat the negative effects of waiting at the airport for your flight? Try some of these seated exercises. They'll improve your posture and help prevent fatigue.
Put your feet on the floor, just a couple inches away from each other.
Sit up on sit bones.
Tip your hips so that your pelvis is vertical.
Push your shoulders down, away from your ears.
Breathe in, and on exhalation, draw in abdominals, engaging the core. Return to this position between each 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 & 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. While your chin tucked in slightly, let your right ear push down to your right shoulder. Hold this for three to four breaths, then let the weight of head stretch other side of neck. Release slowly and repeat on the other side.
Rock the Baby. With right hand on left elbow and left hand on right elbow, hold folded arms out in front of chest. Draw right elbow as far as you can to the right to stretch outside of left shoulder. Draw left elbow as far as you can to the left to stretch outside of right shoulder. Repeat 2-3 times on each side.
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.
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.
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. - 17269
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