Stretches to Avoid Soreness After the Flight
At
some point in your travels, you've probably wondered how you can be so tired;
when all you've done is sit on an airplane for three hours. The simple fact is
that our bodies are made for movement.
Your
lymphatic system is responsible for moving nutrients to various cells, as well
as collecting waste products from those same cells. Movement powers the lymphatic
system, so if you aren't moving (1) your cells aren't getting the nutrients they
need, and (2) the toxic waste they produce is building up.
What
with security concerns, crowded flights, and turbulence, getting any movement
while you are on board can be quite a challenge. Fortunately, you don't have to
run a marathon to get the lymphatic system into gear. A few simple stretches are
all that's needed to help you feel as fresh when you walk off the plane as you
did walking on.
Put
your tray table up and recline your seat all the way. Hold all of the stretches
for five long breaths (about 20 seconds). Keep the length of your inhalations
the same as your exhalations.
Breathing
-
Sit up straight,
with both feet flat on the floor.
-
Pull
your shoulders down and back, hands resting your lap.
-
Close
your eyes.
-
Take
10 deep breaths. Concentrate on keeping your rib cage pulled in and letting air
expand into the backs of your lungs.
Neck
-
Tilt your head
to one side, ear to your shoulder; repeat opposite side.
-
Tilt
your head forward, chin to chest; for a deeper stretch, place a hand on the back
of your head, and gently pull your head forward.
-
Look
straight ahead. Turn your head first to one side, and then the other.
Core
Body
-
Shrug
your shoulders. When lowering your shoulders, concentrate on pulling your shoulder
blades down and back. Repeat five times.
-
Place
one hand on the seat beside you, palm down. Reach up and over with your other
hand. Repeat on other side.
-
Extend
your arms out in front of you, interlacing your fingers. Tuck your chin to your
chest and round out your back, reaching as far ahead with your hands as possible.
-
Open
your chest by clasping your hands behind your back.
-
Rotate
your trunk first to one side, then the other. When rotating to the right, I find
it helpful to place my right hand up on the top of the seat, and my left hand
on the outside of my right thigh.
-
Get
a good torso stretch by reaching as high overhead as you can with both hands.
Lower
Body
-
Hug
one knee to chest, alternate sides, repeating five times.
-
Raise
your heels up and down. Repeat 10 times.
-
Raise
your toes up and down. Repeat 10 times.
-
Hugging
your knee, rotate your ankle for five circles in one direction, and then five
circles in the opposite direction.
News
and LinksRead more airplane stretches from Shelter Publications. www.shelterpub.com
Learn
basic "airplane" yoga stretches and relaxation techniques from JetBlue
and Crunch Fitness. www.jetblue.com
(Source: Healthy
Travel Network) |
