stretches for better circulation Archives

Warmer weather is on the horizon and vacations are approaching us. I just returned from an amazing trip to Nicaragua but after 2 full days of traveling, in and out of airports and on connecting flights, my body was aching with tightness and tension. Long haul flights are really tough on the body. Cramped seats, limited movement for hours, terrible posture, and poor circulation all lead to creaky joints and body aches and pains.

Here are 5 EASY MOVEMENTS to do before, after, or during your flight to increase blood flow and keep you loose so you can step off the plane pain free!

#1 SEATED FIGURE 4 (Hold for 20 deep breaths per leg)

Tips: (1) Flex the foot of the leg in figure 4. (2) Keep chest up and moving forward. (3) Make sure hips are even on the seat.

Focus: Relieves tightness in the glutes, posterior and abductor muscle groups of the hips.

#2 SIDE WAIST & TRICEP STRETCH (Hold for 10 deep breaths per side)

Tips: (1) Place forearm behind the head and keep chin up so arm doesn’t push head forward. (2) Stand up straight and make sure to not rotate the chest. Lean laterally to the side.

Focus: Stretches side waist into outer hip and down side of the leg. Opens shoulder joint and backs of the arms. Increases length throughout the side body.

#3 FOOT ROLL (Roll 2 minutes per foot)

Tips: (1) Use a tennis ball or TP Therapy trigger point ball. For more intensity, try a lacrosse or golf ball. (2) Roll feet while seated for less pressure. Stand for more intensity. (3) Find a tender spot and stay on that spot. That’s the good stuff you want rolled out.

Focus: Myofascial release of all muscles and tendons of the feet. Reduces foot pain and helps with plantar fasciitis and calf tightness. Helps to increase circulation throughout the foot and lower leg.

#4 SEATED CAT & COW (Stay for 20 breaths)

Tips: (1) Start the movement from your pelvis (tucking and arching). (2) Breathe with every movement (inhale with cow, exhale with cat or vice versa).

Focus: Increases flexibility of the neck, shoulders, and spine. Also stretches hips, back, abdomen and chest. Movement helps to destress and promote circulation throughout the body.

#5 STANDING OR SEATED FORWARD BEND (Stay for 20 breaths)

Tips:
Seated: (1) Bend the knees and keep chest on the legs. (2) Relax your head and neck and stretch arms forward and down.
Standing: (1) Bend the knees and keep chest on the legs while pulling yourself forward and down to toes. (2) Shift weight into mid-foot or balls of the feet (3) Use arms to help pull yourself down the legs.

Focus: Stretches posterior muscles of the body (entire back, glutes, calves, hamstrings, and neck).

Whether you’re traveling for work or on a vacation, the more time you spend on an airplane, the tighter your body will get. For those longer flights, try to get up every hour or so to stretch the legs out, perform these movements and bring circulation back to the body. Your body will thank you for it!

Today the average office worker sits at their desk for 8-10 hours a day! And that doesn’t count the time at home on the couch so that can be over 12 hours of sitting in one day. That is an insane amount of time sitting on your butt, more than likely in poor posture and limited movement for hours at a time.

When sitting for a prolonged period of time, a chain of physical problems happen.

Neck and back muscles tense up from holding the upper body up right.
Spine stiffens from the base of the neck to the tailbone that will eventually lead to an inflexible spine. All muscles surrounding and supporting the spine will tighten up, too. Bad all around.
Hip flexors contract and shorten causing stress and pain in lower back.
Tremendous pressure is applied to lower back discs causing compression and possible nerve damage.
Blood pools in areas not being moved and poor circulation or numbness can occur.
Weak and saggy glutes causes instability through the hips leading to shooting pain and less power in every day walking and movement.

Need I go on? This is a great visualization of all the negative effects from sitting.

You’re probably sitting right now reading this blog post as I’m sitting writing it. If you are, then stand up, reach your arms up to the ceiling and take a deep breath in. And let’s do these 3 quick stretches to reset your body.

#1 FIGURE 4 HIP STRETCH (Hold for 15 breaths per leg)

TIPS:

Flex the foot on the leg to stabilize the knee.
Lean forward with a flat back and keep gaze forward.
Sit behind your tailbone so the lower back is not rounded.

#2 CAT & COW (Perform for 1 minute)

TIPS:

Make sure to breathe during each movement.
Position hands directly under shoulders and knees under hips.

#3 CHEST OPENER (Hold for 15 breaths per side)

TIPS:

Keep hand in line with shoulder.
Stand as close to the wall as possible and keep turning to face forward.

Guaranteed this will make you feel so much better. And if done throughout the day, it can be a short meditation to reset your mind, too. Set an alarm on your phone for every 90 minutes to stop your work, get up from your seat and take this stretch break with me. It will prevent possible health risks and physical ailments, which is always a WIN WIN!

Tag Archive for stretches for better circulation

5 Simple Movements To Do On An Airplane

Sitting at Your Desk All Day… 3 Stretches You Need NOW!