Fitness for People who Travel
Exercise for Travelers
Excited about going on vacation? While traveling is fun, simply getting to a vacation destination-whether by plane, train, bus or car-often involves extended periods of immobility. Hours of inactivity associated with air travel-first in the airport waiting lounge and then on the plane may leave you achy and sore before your vacation has even begun!
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 are virtually held captive in boarding lounges at the airport? Perform these exercises that all begin with the following sustainable seated posture:
Put your feet on the floor, just a couple inches away from each other.
Sit up on sit bones.
Tip pelvis to bring it vertical (neutral spine position).
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 four stretching. Do this by placing your ankle on your opposite knee. Lean forward until you feel a deep stretch on the outsie of the hips. Repeat on the other side.
Seated Twist (Not for People With Disk Problems). Keeping knees and hips facing front, reach around to one side with both hands and hold onto back of chair. Breathe in. On exhalation, rotate rib cage and look over back of chair while keeping as much length in spine as possible. Hold stretch for 10-15 seconds. Return to start position and repeat, twisting to 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. 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 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.
Standing Exercises: You will be standing in line very often while on your trip. Airport security is just the first stop. Why not make the most of these opportunities with some of these moves?
Footwork. Stand, feet side-by-side, two or three inches away from each other and balance your weight evenly. Raise your heels off the ground slowly and evenly. Repeat eight to ten repetitions.
Prancing in Place. Use same start position as in exercise above. Come up onto balls of feet. Lower one heel to floor while keeping other heel raised. Alternately press one heel up as other heel comes down to floor. Repeat 12-15 times.
Knee Lift. While keeping your hips parallel to the floor, raise your knee the femur is level with the ground. Be sure keep your spine relaxed. Balance like this for fifteen to thirty seconds. Put your foot back on the ground and repeat for the other leg.
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. - 17274
Excited about going on vacation? While traveling is fun, simply getting to a vacation destination-whether by plane, train, bus or car-often involves extended periods of immobility. Hours of inactivity associated with air travel-first in the airport waiting lounge and then on the plane may leave you achy and sore before your vacation has even begun!
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 are virtually held captive in boarding lounges at the airport? Perform these exercises that all begin with the following sustainable seated posture:
Put your feet on the floor, just a couple inches away from each other.
Sit up on sit bones.
Tip pelvis to bring it vertical (neutral spine position).
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 four stretching. Do this by placing your ankle on your opposite knee. Lean forward until you feel a deep stretch on the outsie of the hips. Repeat on the other side.
Seated Twist (Not for People With Disk Problems). Keeping knees and hips facing front, reach around to one side with both hands and hold onto back of chair. Breathe in. On exhalation, rotate rib cage and look over back of chair while keeping as much length in spine as possible. Hold stretch for 10-15 seconds. Return to start position and repeat, twisting to 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. 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 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.
Standing Exercises: You will be standing in line very often while on your trip. Airport security is just the first stop. Why not make the most of these opportunities with some of these moves?
Footwork. Stand, feet side-by-side, two or three inches away from each other and balance your weight evenly. Raise your heels off the ground slowly and evenly. Repeat eight to ten repetitions.
Prancing in Place. Use same start position as in exercise above. Come up onto balls of feet. Lower one heel to floor while keeping other heel raised. Alternately press one heel up as other heel comes down to floor. Repeat 12-15 times.
Knee Lift. While keeping your hips parallel to the floor, raise your knee the femur is level with the ground. Be sure keep your spine relaxed. Balance like this for fifteen to thirty seconds. Put your foot back on the ground and repeat for the other leg.
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. - 17274
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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