If you are travelling to see loved ones over the holidays, we have some helpful tips to make those long car or plane rides a little more enjoyable! These simple stretches can be done sitting down and can make a huge difference to prevent a stiff or sore body. Comment below if you have questions.
Upper Trapezius Stretch- Sit up as tall as you can. Gently tilt your ear towards your shoulder. Continue to take deep breaths and relax. Let the weight of your head stretch the upper trap muscle on the back side of your neck. Hold this for 30 seconds and repeat 2-3 times. Repeat to the other side.
Cross Body Stretch- Sit up nice and tall. Relax your shoulders down away from your ears. Gently pull one arm in front of your body. Hold this for 30 seconds. Repeat 2-3 times on each arm.
Shoulder Blade Clocks- Sit up tall for each exercise. Hold each position for 6 seconds and repeat 10-15 times. In between each rep, make sure to fully relax your shoulders to release tension.
1: Shrug your shoulders up towards your ears.
2: Pull your shoulder blades down. Pretend you are trying to stick your shoulder blades into your back pockets.
3: Squeeze your shoulder blades together. Act like you are trying to pinch something between your shoulder blades.
4: Round your shoulders forward. This is the opposite of number 3.
5: Bring your arms up over your head as if you were performing a jumping jack or snow angle.
6: Squeeze your shoulder blades as if you were trying to put the left one into your right pocket and right one into your left pocket.
Sidebending Stretch- Sit up tall and cross your arms overhead. Slowly and gently tilt from side to side. Hold each position for about 15 seconds. Repeat 4-5 times to each side. Make sure to keep breathing deeply to fully feel the stretch along your side.
Torso Twist- Clasp your hands together in front of you. Twist your body so that the left elbow rests on the outside of you right knee. Inhale deeply and on the exhale try to twist your body a little more. Do this at least 3 times. Repeat 4-5 times to each side.
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Rotation Stretch- Cross your right leg over the left. Take your left arm and twist your body so that the left elbow rests on your left knee. To deepen the stretch look behind you and reach back with your right arm. Inhale deeply and on the exhale try to deepen the stretch by twisting more. Perform the breathing technique at least 3 times. Repeat 4-5 times to each side.
Piriformis Stretch- Sit up tall. Cross one leg over the other. Let the crossed leg fall out to the side. As you continue to sit up tall, keep your head up, and lean forward as you continue to look straight ahead. You should feel this stretch in the back of your hip. Hold for 30 seconds and repeat 2-3 times on each leg.
Kicks- While sitting, simply straighten out your leg and then return it to the bent position. Do this 20 times on each leg. This is great to keep your blood flowing and to loosen up stiff knees!
Ankle Pumps- Alternate between lifting your heels and toes off the ground. This is a great exercise to keep your blood pumping.