Holiday travel is just around the corner, and whether you’re gearing up for a cross-country road trip or an airplane ride, you’re bound to be sitting down for quite some time which can take a toll on your body.
Luckily, even with a limited amount of space and a restricted range of movement, there are some efficient exercises you can perform to help improve your blood flow and prevent stiff muscles and joints. Here’s what you can do to stretch in a car, train, bus, and even in your airplane seat.
Repeat the twist on the other side and then repeat the whole move two more times on each side, deepening the twists every time. Use your full inhales and exhales to get into your twist, really feeling the blood rush through your extremities when you release. Just keep in mind that you should never feel restricted in your breathing when you’re performing the stretch.
Get comfortable on road trips.
Exhale, and bring your chin to your chest, curving the spine in the other direction. You can leave your hands on your thighs or interlace them in front of you, pushing your arms as far away as possible. Go for three to five long inhales and exhales, getting as deep into your stretch as possible, feeling each vertebra stack on top of each other with ease.
Supports your neck while you fly.
Get in tune with your breath and stay for five long inhales and exhales before repeating the same thing on the other side. Additionally, if you want to further intensify the stretch, slowly bend over and start folding over your legs. This will activate your lower back and start stretching back muscles, so make sure there are no sharp shooting pains or tingles down your legs.
All you need for easy and organized travel.
On your last exhale, return to the center, and then place your palms under your chin. Inhale, and gently push your head back, stretching the front part of your neck. This might be very intense for some people so go slowly and stop where you feel is your limit. Stay for three long inhales and exhales and return to the center.
And finally, in order to properly stretch the sides of your neck, place your left hand at the edge of your seat and your right palm right on top of your head. Inhale, and gently pull your head to your right shoulder, feeling the stretch on your left side. Go as far as it feels comfortable, you shouldn’t feel any pain. Stay for three long inhales and exhales and repeat on the other side.
Great recovery tool during long travel days.
Helps release muscle fascia during travel.
Lift your arms up and interlace your fingers. Turn both arms to the right to feel the stretch on the left side of your body, then turn them both to the left to feel the stretch on the right. Repeat as many times as you’d like.
Bring your interlaced hands in front of you and push them as far away from your body as possible, feeling the space in between your shoulder blades expand and stretch. You can also drop your head down and add a neck stretch.
Bring your arms up and bend at the elbows, dropping them over your head and clasping the palms together. This is an intense stretch of your triceps muscles so go easy on yourself and try to deepen the stretch with every breath you take. Stay for at least three breath cycles.
Easy and comfortable blanket to travel long-distances.
These exercises are great for whenever you’re spending long periods of time in a seated position. Additionally, if you’re dealing with upper body pain on a daily basis, add these three easy stretches to your everyday routine.