Traveling puts the body under pressure! The relative inactivity and brief periods of carrying heavy bags can increase the risk of stress and injury. Another well-known issue is Deep Vein Thrombosis (DVT) {the formation of blood clots} which has become associated with flying, incredibly long hours.
To help minimize these risks, try to stay mobile and avoid sitting for longer than two hours.
Here are 6 Pilates stretches you can do before, during, and after to keep your joints released and your circulatory system functioning well.
1. Waist twist (Sitting)
Works the muscles around your waist while promoting spinal mobility with a balanced rotation of the head, neck, and torso.
TIPS:
Carry the arms WITH the spine and do not allow them to LEAD the movement.
Ensure length throughout and maximum rotation of the head and neck.
Keep the PELVIS STABLE.
2. Side Reach (Sitting)
Promotes release along the sides of the body mobilizing the spine in a sideways-bending position.
This is usually an area of hidden tension in the body which really benefits from being moved in this way
TIPS:
Keep the head and neck in line with the rest of the spine.
Keep the shoulders and neck free from tension.
Keep moving in one plain and avoid arched back or curving forward.
3. Wrist Circles
Mobilizes the wrist joints and is a good way to release tension around the forearm.
TIPS:
Keep the hands open and lengthened throughout; movement comes from the wrist joint and DOES NOT involve the fingers.
Attempt to create full and even circles.
If you do feel any tension, lower the arms slightly.
4. Ankle Circles
Help to mobilize the ankle joints and release tension around the lower leg.
TIPS:
Keep the thigh and shins still. The movement should come purely from the ankle.
5. Neck Rolls
Helps develop an awareness of neutral alignment around the head and neck.
TIPS:
Movements are very small and should feel comfortable.
Do them very slowly and with control
6. Pilates Squat
Strengthen and balance the leg muscles, mobilizes and coordinate the hip, knee, and ankle joints while challenging the spinal stability.
TIPS:
Keep even weight on both feet throughout and do not allow them to roll in or out.
Maintain neutral spine and pelvis throughout.
Performing a few simple Pilates exercises a day can help keep the aches and pains away!
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