Exercises for Travel
Traveling this summer? We are all familiar with that stiff, uncomfortable feeling that we have after a long trip where we are stuck in a seat for an extended period of time. Here are a couple basic exercises that can be done during and after a trip to avoid that feeling.
Ankle pumps - This is an easy but important one that can be done anywhere to avoid blood clots that are more common when traveling. Flex and point ankles to the end range of motion. Do 20 repetitions every hour while traveling.
Butt squeezes - This is an isometric exercise that can also be done while sitting in the car or on a flight. Squeeze your glut muscles holding for 5 seconds without holding your breath. Do 20 repetitions
Isometric rows - This is another isometric exercise where you are activating your muscles without moving anything. Sit tall in your seat and press your elbows back into the seat. Feel the posterior shoulder muscles engage. Hold for a count of 5, again being careful not to hold your breath. Do 20 repetitions
When you arrive at your destination
Take a walk! Getting your heart rate up and getting some circulation will help to decrease stiffness.
Hip Flexor stretch - There are several ways to stretch your hip flexors, one way is a standing lunge. Stand on one foot and step your other foot way back behind you, making sure you have some space between your feet to maintain balance. Tuck your tailbone under, creating a pelvic tilt and bend your front knee until a stretch is felt in the front of the hip. Hold the stretch for at least 20 seconds.
Hamstring Stretch - Lay on your back and use a strap or belt to loop around your foot. You can also use a strong theraband which is an easy item to pack. Gently draw your leg towards your chest keeping your knee straight, holding onto the strap. Hold the stretch for at least 20 seconds and repeat one to two times on each side. Happy Traveling!
