While some of you are still awaiting the sweet relief of spring break, I just experienced my very last one which included a 14 hour travel day in which 11 of those hours was a direct flight from the East Coast to Hawaii. As someone who’s used to having a workout routine and schedule, I was excited about taking a break from the day-to-day program, but also dreading the interruption of my workout plan. This was also one of the longest flights I’ve ever been on so I was nervous about how to keep my body from aching. However, I was able to workout and stretch before and during my flight. Below are some simple stretches and moves that you can do while in the air.
Stretches and Moves You Can Do In Your Seat
Neck
Neck/Head circles- roll towards one side first then repeat by rolling towards the opposite side.
Nod "Yes"- look up and down
Rotate head "No"- Turn head left and right
Lateral head tilts- Slowly tilt your head towards one side, trying to bring your ear to your shoulder. Repeat on the opposite side.
Shoulders/Back/Arms
Bending at your waist while sitting down, bring your chest towards your knees and your arm across your body to the outside of the opposite leg by twisting your back. Repeat on opposite side.
Clasp your hands behind your back and pull them down while pulling your shoulder blades together
Shoulder rolls- roll forward and backward
Shoulder shrugs- lift shoulders up towards your ears then return them back to neutral
Bring both arms up and press palms together; bend elbows behind your head bringing your palms and forearms towards your upper back
Wrists
Wrist flexion- While keeping your arms extended forward, push your hand down so that your fingertips point towards the ground
To get a better stretch use your opposite hand for resistance
Wrist extension- Keeping your arms extended forward, lift hands toward your body so that your fingertips point towards the ceiling
To get a better stretch use your opposite hand for resistance
Roll wrists around in circles- make sure to roll to each side
Lower Body
Knee lift- starting with your legs at a 90 degree angle with the floor, bring one knee upwards. Repeat with opposite knee.
Knee hug- wrap both arms around one knee and pull it in towards your chest while the opposite leg hangs off the chair in a 90 degree angle with the floor. Repeat with the opposite knee.
Knee flexion/extension- Sitting at the edge of your seat, bend (flex) your knee as far back as possible then extend it out in front of you.
If you have room available: keep one foot planted on the floor at 90 degrees and place the ankle of the opposite leg on top of the knee of the leg that's touching the ground. Bring your chest towards your legs. Repeat with opposite leg on top.
Seated hip abduction- If you have a resistance band with you, place it around your ankles. Start with your knees and ankles together then step out with one leg. Contract your glute as you do this and hold for 1 sec before returning to the starting position. Repeat with opposite leg.
Seated clamshell- Start with knees/ankles touching while legs are off the chair and at a 90 degree angle with the floor. Place a resistance band above your knees. Push both knees out against the resistance band while maintaining the original touching position of your feet/ankles together. Bring knees back to starting position after contracting muscle/holding for about 1 second.
Ankles
Flex up/Point down
Roll ankles inward
Roll ankles outward
Spell the alphabet with your ankles
Standing Stretches and Moves
Full Body
Walk around the plane
Lunges with raising arms
Lower Body
Calf stretch
Calf raises
Stand in a wide stance: bend forward towards the middle; bend towards your left leg; bend towards your right leg.
Stand with feet together and bend at waist bringing your chest close to your legs and hands towards your toes
Squats
Side Squats
Quadricep Stretch- Bend knee and pull your foot backwards towards your glutes. Repeat with opposite leg.
Standing knee to chest- standing on one leg (grab onto a chair or wall if you need to), bring one knee close to your chest using one of your hands to help you bring it closer to your body.
Standing hip abduction with or without resistance- (if you have resistance bands with you, place them around your ankles); hold onto a wall or chair and pull one ankle/leg away from the one that's standing on the ground then return to neutral. Repeat on opposite side.
Upper Body
Arm circles- Forward and Backward
Prayer Pulse- Lift arms up, press forearms and palms together, and bending at elbow with your elbows in line with your shoulders. Keeping your forearms and palms pressed together, slowly raise them up a few inches then bring them back down.
Jet away & stay active! Wishing you all happy and safe travels!
XOXO,