Fitness exercises for long trips
Fitness exercises for long trips.Who sits for hours in the car, plane or train, the muscles and joints often rebel. Our small exercises they get it moving again
An hour-long drive to the sunny south, a flight to a faraway destination or frequent business trips by train - often we thus remain almost motionless in the same position. For joints that does not bode well. The cartilage that relies on tensile and compressive loads through movement is poorly supplied with nutrients. Muscles, tendons and ligaments can be shortened, especially the hamstrings.
If we force the seats in the car, train or plane in a certain attitude, we often fall into a "hunchback". The shoulders hang it forward, the chest muscles shortened further. Conclusion: "If you rest, you rust." Build between small moving breaks. To avoid the painful side effects of traveling.
Exercises on the go
Stretch body edge
The arms long stretch upwards. A hand reaches the other, crossing the legs, then lean your upper body sideways and stretch the body edge. Hold for 3 to 5 seconds, then switch sides.
Mobilize back
In shoulder width stable stand on two legs. The hands on the knee support, back in exchange for projection upward and to the "pot-bellied" by pressing down. switch
Mobilize neck and neck:
Alternating tilt your head sideways to the left and right shoulder (on the left) and turn the head to one side. Upper body and shoulders while always leave relaxed and not follow the head movement.
Stretch arm-torso angle:
The lay hands shoulder width. Bend your knees slightly, lean your upper body forward and press your shoulders toward the floor until a stretch in the arm-torso angle is felt. Hold 3-5 seconds, then release the tension again.
Stretch calves and hamstrings:
Shift your weight onto one leg, place the other stretched to the heel forward. Then tilt the straight upper body forward. Calf and hamstring stretch. Hold for 3 to 5 seconds, then switch sides.
Stretch pectoral muscle;
Easy step to take position. Stretch one arm backward and press the hand against a stable surface. The upper body which turn away, until a stretch is felt in the breast muscle. Hold 3-5 seconds, then release the tension and change the page.
Mobilize knee:
In shoulder width stable stand on two legs. The hands on his knees lay, then bend them in exchange and stretch. Avoiding a backward overstretching.
Mobilize shoulders:
Extend your arms sideways and lift to shoulder height. In the shoulder joint to perform small circles. At first forward, then backward circles. Depth by holding the shoulders while the elbows straight.
0 commentaires:
Post a Comment