Travel Stretches

Travel Stretches

Is stretching important? Yes! Yes it most definitely is.

Many of my clients are taking next week off to travel for the school break. After the last two years of not being able to go anywhere this is exciting. I am always excited to hear all the adventures when they return. However I do want to encourage everyone to stretch!

Airplane travel can leave us feeling dehydrated and stiff. If I had my way all my clients would schedule a private stretch session with me directly after arriving at the destination. However, considering that is unrealistic, I have gathered a five stretches that I think should help you all on your journeys. I of course would love you all to warm up first before trying these, marching in place, 10 push ups or cheating and warming up with a hot bath are all acceptable! If it feels too tight, you may not be warm enough!

Standing Stork Stretch - for those of you in BarSculpt, you all know that this is the stretch that we do directly after ThighWork. Stork Stretch:

  1. Lift your right foot into your right hand.
    1. Or opposite hand to foot if you tend to pull outside your body frame.
  2. Maintain a slight bend in your supporting knee.
  3. Drop your tailbone toward the floor and pull your abdominals in and uptoward your spine as you pull the leg back
  4. Your right elbow should also be bending back toward the wall behind you; your right shoulder is dropped. Hips still forward.
  5. Repeat on the other leg.

Figure 4 - All of my clients do this stretch in some form.

  1. Sit on the floor in folded fire log.
    1. Figure 4 Lying on your back
  2. Keep your torso long, exhale and fold forward from your hips. Be sure not to round from your belly; keep space between your pubis and navel. Lay your hands on the floor in front of your shins.
  3. Round over your legs and try to drop your head to the floor or your hands.
  4. Hold 1 minute or more. Inhale the torso upright and uncross your legs to come out of the pose.

Switch leg positions and repeat for the same length of time

Hamstring Stretch- This is the stretch at the barre we do before ThighWork. This can be done with the leg at any height. A kitchen counter, chair, park bench or fence all substitute very well.

  1. Place one foot on a stable surface while keeping both legs parallel.
  2. Lean forward with a straight, flat back and drop your heal away from you.
  3. It may be necessary to bend the standing leg slightly to deepen the stretch.
  4. Hold for at least 30 seconds each leg.

Chest opener

  1. Lying on one side with a pillow under your head, legs bent in and your shoulders hips and ankles stacked. Your arms are outstretched in front of you, stacked.
  2. Inhale lifting your top arm up toward the ceiling
  3. exhale reach the arm behind you allowing the head, chest and ribs to open to the back while keeping the hips and lower body still.
  4. Inhale lift the arm up over the shoulder again, restacking the ears, shoulders and ribs
  5. Exhale stack your hands
  6. Repeat 5 or 6 times each side

Seated stretch will target the inner thighs and side body

  1. Seated upright with one leg bent in toward you and the other long at an angle
    1. you could also sit with both legs out as in making the letter
  2. Side bending toward the straight leg with the same arm as leg reaching toward your bent leg and the opposite hand toward the straight leg foot.
  3. Turn framing your leg with both hands and drop your head towards your knee
  4. repeat on the other side.

Hopefully this short list will help keep you moving freely from pain and ready to jump back into action on your return!

Be safe out there everyone!

Big hugs,

Leslie

 

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