Traveling, whether for business or pleasure, has one constant: there generally is no room for a great deal of movement. More often than not, there isn’t enough space to stretch out or any place to stroll around. To avoid stiff muscles, cramps, and swelling, it’s important to keep your circulation going; especially when stuffed into tiny traveling spaces. Whether you’re in the window seat on a nine hour flight or driving a one hour commute, here are some exercises to help get you through (and maybe even relieve a little boredom):
Foot Alphabet
Take your foot and draw in the air with your toe the letters of the alphabet. Whether you draw upper case or cursive is up to you, just do the entire alphabet on each foot. If you do this regularly, maybe you can alternate between upper and lower case or even a different font!
Point and Flex
Simple and easy but feels great. You can either quickly alternate between pointing and flexing, or hold for about 8 seconds each. When you are holding, really focus on feeling the stretch and the increased circulation.
Butt Scrunches
Tighten your buttocks for 8 seconds then relax for 5 seconds. Repeat 5 to 20 times, however much you need. This one is great for those long flights or bus rides when everyone is asleep except you. It’s subtle because there isn’t very much movement involved, but it gets the circulation going.
Thigh Blasters
If you have a stress ball, put it between your knees and squeeze for 8 seconds then release for 8 seconds, repeating 5-20 times. If you don’t have a stress ball or similar object, your fist will work.
Back/Core
Backs are tricky in confined spaces, but not impossible. First, engage your core. You should immediately feel pressure relieved off your back. Engaging your core can be thought of as pulling your belly button in and up. It’s important that you try to keep your shoulders down as well. Keeping your core engaged, slowly turn your shoulders to your right, hold for a second, then turn them to your left. Try keeping your hands clasped together close to your core and aiming them the same direction as your shoulders.
Hunch/Expand
Hunch over with your head down then slowly expand your chest out, bringing your chin up without tilting your head back. Repeat as often as you like.
Chest Presses
Place the palms of your hands together, elbows out and far as you can, and press your palms together for 8 seconds. Release for 8 seconds then repeat 5-20 times, keeping the focus on your chest, shoulders, and upper arms.
Neck Stretches
Slow and gentle is key with neck stretches. This is not training, no need to push your limits. Drop your shoulders, then gently tilt your head to the right, just until you feel the stretch, and relax for 8 seconds. Slowly bring your head back to center and rest for 8 seconds. Repeat on the left side. If you are not feeling the stretch, gently drop the shoulder on the opposite of the direction your head is leaning.
Head Press
Gently press the back of your head against your head rest for 8 seconds, then release for 8 seconds. This helps relieve tension in the neck and upper shoulder area. This is particularly beneficial to tall people who find they must stoop or hunch a lot during travel.
Look Around
You’re traveling, so look around! Keeping your upper body still and your shoulders dropped, slowly turn your head to the right, hold for 8 seconds, then repeat on the left. While working out tension, you might see something interesting!
Traveling doesn’t have to be a pain. In fact, it should be an exhilarating part of our plans, even business plans. Keeping yourself from getting stiff helps keep you focused on the reason you’re traveling in the first place. Bon voyage!