Long flights can make your body tight and your sour your disposition. Do these simple exercises anywhere, even in coach.
Begin seated, feet flat on the floor, knees tracking right over your toes.
Tilt your head to the right bringing your right ear towards your right shoulder. Switch sides twice. Hold the last time each side and give yourself a gentle stretch with your hand. Now, turn your head to the Right then to the Left. Repeat twice. Hold the last time, curling your chin into your ampit and possibly using your had on the back of your head to increase the stretch.
Finally, interlace your fingers behind your head. Curl your chin to your chest and gently stretch.
The Hundred Breathing
Seated tall, inhale for a count of 5 then exhale for a count of 5. Do ten sets of this breathing concentrating on keeping the powerhouse pulled in and up and breathing into your lower back and sides.
Cat and Cow
As you inhale, arch your back opening your collar bone and tilting your tailbone towards the back of your head.
Exhale round your spine trying to bring the crown of your head towards your tailbone. Keep the connection to the powerhouse throughout
Sitting tall pull your right knee into your chest.
Without moving anything but your arms circle the knee in the hip joint three times in each direction.
Think of using your powerhouse to move your knee not just your hands.
After the last knee stir hold each knee into your chest with your powerhouse for the count of five.
Sit tall and cross your arms across your chest.
Pull your powerhouse in and up and bend right then left just moving your upper body not your hips.
Stay in the same position and now twist the upper body to the right then the left, avoiding moving your hips.
Inhale sit up tall. As you exhale curl your chin to your chest rounding your spine forwards your knees. Keep your tailbone and sits bones pointing straight down towards the floor and avoid “tucking” the pelvis under.
Then roll up sequentially through your spine until you are sitting up tall once again.
Repeat this three times. On the last rep reach down and grab onto your ankles to get a deeper stretch.
While standing, open your feet hip width apart. Place your hands on something hip height and bend your knees a lot. Arch your back and try to keep your tailbone sloped upwards as you attempt to extend your legs slowly.
After your stretch stand in a small Pilates stance (heels together feet no wider than a fists width apart) Place one had on a seat back or wall.
Bend your knees keeping your heels on the floor. Lift just your heels glued together. Then extend your legs, finally lower your heels to the floor.
Repeat by starting with straight legs, lifting your heels, bending your knees, lowering your heels, straightening your legs. Keeping the powerhouse engaged and your heels superglued together the whole time.
Take this workout on the road and let us know if it makes you feel like a million bucks! Share it with other road warriors and leave your comments below. If you want more info on how to take Pilates with us and stay out of travel pain click here.