Taking some time away is one of the best parts of summer.
Whether you're visiting family and friends or going completely off the grid, the joy of getting into vacay mode is ubiquitous.
Less joyful, however, is the lengthy travel time often associated with a holiday.
We can all relate to the unique pains brought on by hours cramped in a car or folded into an airplane seat.
Instead of hobbling into your new adventure, why not keep the blood flow moving throughout your journey so you're ready to enjoy every second of your travels.
Try these ten easy movements during your next plane or car ride and say good-bye to locked joints and aching muscles.
Before you start though, here's a quick bonus tip: pack some tart cherry Recovery Gummies™ Restore in your pocket or handbag. Tart cherry naturally soothes sore muscles, plus they taste delicious so you're not tempted to snack on unhealthy airport food.
Now to our exercise guide! Let's dig in.
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1. Neck Rolls
Gently drop your chin to your chest and rotate your head in a circular motion, first clockwise and then counterclockwise. This helps alleviate tension in the neck and improves flexibility, which can be beneficial during long flights.
2. Shoulder Rolls
While seated, roll your shoulders forward and backward in a circular motion. This exercise reduces shoulder stiffness and promotes blood circulation in the upper body.
3. Ankle Rotations
Lift your feet off the ground and rotate your ankles in circular motions. This exercise stimulates blood flow in the lower legs, helping to prevent stiffness and swelling.
4. Calf Raises
While seated, raise your heels off the ground, standing on your toes. This strengthens the calf muscles and promotes better circulation, reducing the risk of deep vein thrombosis (DVT) during long flights.
5. Toe Raises
Keep your heels on the floor and lift your toes as high as possible. This exercise complements calf raises and helps maintain flexibility in the feet and ankles.
6. Leg Extensions
Extend one leg out in front of you, flex your foot, and then bring it back down. Repeat with the other leg. This helps prevent leg stiffness and promotes blood flow.
7. Fast Feet
While seated, lift your heels off the ground and alternate tapping your feet quickly, mimicking a running motion. This activates the calf muscles and encourages circulation.
Just be careful to avoiding bugging your seat mates with this one!
8. Forward Bends
When the seatbelt sign is off, lean forward while seated, extending your arms toward the floor. This stretches the back and hamstrings, relieving tension from prolonged sitting.
9. Standing Shoulder Stretch
If you can stand in the aisle, interlace your fingers behind your back and lift your arms while bending slightly forward. This opens up the chest and shoulders, counteracting the hunched posture from sitting.
10. Walking
Whenever possible, take short walks up and down the aisle. This is one of the best ways to promote blood circulation and reduce the risk of swelling and discomfort from sitting too long.
These exercises are beneficial as they help maintain circulation, reduce stiffness, and alleviate discomfort associated with prolonged sitting, which is common during flights. Regular movement can also lower the risk of serious conditions like DVT, making these exercises essential for travelers.
Don't forget, you can also utilize little luxuries like a neck pillow, comfortable clothing, packing light and staying hydrated to make your journey as comfortable as possible.
