Whether you are traveling by plane, train, or automobile, spending what feels like endless hours in a seated position can wreak havoc on your body. Although regular movement is the best thing for your body, this isn’t always possible when you are confined to a small space. It’s important to look for ways to move your body and stretch your muscles while still being considerate to your fellow travelers. Luckily, we have put together some helpful exercises that can help you pass the miles.
Feet
If possible, take off your shoes. If your shared travel space does not make this feasible, you can go through most of these exercises with your shoes on.
1. Gentle Massage & Mobility
Remove your shoes and cross one ankle over your opposite knee. Use your fingers to gently massage throughout the bottoms of your feet. Use your hands to pull your toes back towards your shin, then push your foot forward to point your toes. Repeat this movement several times, holding each position for several seconds.
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Alternate Exercise: Toe Presses
If space is confined and you are wearing shoes, lift your toes and press them into the tops of your shoes. Then alternate by pressing your toes into the soles of your shoes. Hold each position for 20 seconds.
Legs
1. Knee Squeezes
Use a cushion or folded-up blanket to complete this exercise. If you do not have a pillow or blanket, use a folded-up sweater or jacket. Place the pillow between your knees. Squeeze your knees together, then relax. Repeat the movement 5 – 10 times.
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2. Heel Raises
Use a cushion or folded-up blanket to complete this exercise. If you do not have a pillow or blanket, use a folded-up sweater or jacket. Place the pillow between your knees. Squeeze your knees together and hold this position. Lift your heels and raise your toes on both feet. Hold this position for 30 seconds to 1 minute. Relax and return to the starting position. This exercise activates the muscles in your lower legs and helps promote circulation.
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3. Toe Raises
Use a cushion or folded-up blanket to complete this exercise. If you do not have a pillow or blanket, use a folded-up sweater or jacket. Place the pillow between your knees. Squeeze your knees together and hold this position. Lift your toes on both feet. Hold this position for 30 seconds to 1 minute. Relax and return to the starting position. This exercise activates the muscles in your lower legs and helps promote circulation.
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4. Glute Activation
This exercise might be better suited to a car as opposed to a plane where space is even more limited. This exercise activates and engages your glute muscles, which can help to decrease pain and stiffness in your buttocks after sitting for long periods of time. Sit in an upright position. Hold onto the seat of your chair for support if needed. Extend both legs forward, press your toes into the seat or mat in front of you, and squeeze your glutes. Hold this position for 20 seconds.
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Alternate Exercise: Single Leg Glute Activation
Bend one knee and extend one leg forward. Hold onto the seat of your chair for support if needed. Press your weight into the foot of your straight leg and squeeze your glutes. Hold this position for 20 seconds. Relax and repeat the movement on the opposite side.
Hips
1. Seated Hip Flexion
Sit in an upright position. Lift one knee and use your hands to pull your knee closer to your chest. Hold this position for 10 – 20 seconds. Lower your knee to the starting position and repeat the movement on the opposite side.
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Alternate Exercise: Assisted Hip Flexion
If this exercise is too difficult and you lack the hip strength needed to lift your knee, use your jacket or sweater to assist the movement. Loop your jacket under your thigh, and use your hands to gently pull your knee upward towards your chest. Hold this position for 10 – 20 seconds. Lower your knee to the starting position and repeat the movement on the opposite side.
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Feel free to do some ankle circles or massage your calves while doing this exercise.
2. Seated Figure 4 Stretch
Sit in an upright position. Cross one ankle over your opposite knee. If space allows, lean your upper body forward to increase the intensity of the stretch. Push down on your bent knee to assist the movement. Hold this position for 10 – 20 seconds. Return to the starting position and repeat the movement on the opposite side.
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Back
1. Spinal Twist
Sit in an upright position. Press your feet into the floor and rotate your upper body to one side. If possible, hold onto the armrest of your chair with your opposite hand to move more deeply into the stretch. Hold this position for several deep breaths. Relax and return to the starting position. Repeat the movement on the opposite side.
2. Forward Fold with Twist
This exercise may not be possible if your space is too limited. Start in an upright sitting position. Hinge from your hips to lean your upper body forward and hold onto your shins with both hands. Hold this position for several deep breaths. Turn your body and touch your ankle with your opposite hand. Hold this position for several deep breaths. If possible, raise your opposite arm upward to stretch your chest. Return to the center position and repeat the movement on the opposite side.
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3. Arms Overhead Back Arch
Hold your jacket in both hands with your arms about shoulder-width apart. Raise your arms overhead, then arch your back. Hold this position for 10 – 20 seconds. Relax and return to the starting position.
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4. Seated Cat-Cow
Begin in an upright seated position. Either place your hands on the seat/dashboard in front of you or rest them on your thighs. Shift your hips forward, round your back and shoulders, and lower your head. Reverse the movement by shifting your hips back, arching your back slightly, and tilting your head back to look upward. Hold each position for several seconds and complete 5 – 10 repetitions.
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Neck
Neck Rotations
Some planes now offer adjustable headrests with sides that can mold around your head. If you have a travel pillow, that works well too. Otherwise, simply use your hands to assist in this exercise. Begin in an upright seated position. Rotate your neck to one side, pressing your head into your seat, pillow, or hand. Take several deep breaths, holding for approximately 20 seconds. Relax, return to the starting position, and repeat the movement on the opposite side.
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If you have the option to get up and move, do it! Stand in the aisle and do some simple leg swings or small lunges. Stand next to your seat and do a side bend over your seat. If all else fails, do some seated marches with your legs. Remember, any time you are moving, your muscles are working, which aids in circulation, venous return, and lymphatic flow. This helps to decrease stiffness, reduce swelling, and prevent blood clots. Look for creative ways to move your muscles every half hour to ensure you are feeling your best when you reach your destination.
Looking for even more seated exercises to keep you mobile and pain free? Click here to learn more.
