There’s nothing worse than the stiffness that comes from sitting on an airplane for what feels like way too long. But stretching after a long flight not only feels great--it also boosts your circulation, improves your posture and gets rid of muscle imbalances that over time can lead to pain and injury. So the next time you find yourself feeling tight after a long day of travel, grab a towel and decompress with these four quick and easy stretches. Within just a few minutes, you’ll be feeling healthy, vibrant and (dare I say it) you might even get your yoga glow on.
Hip Flexors: When you’re in a seated position for too long, your hip flexors become permanently engaged, or tightened. In order to release them, simply get down onto one knee and slowly lean your hips and torso forward until you feel a stretch down into the quad of the leg that is down (if the knee of your right leg is on the ground, you’ll feel the stretch on the right side). If one side feels tighter than the other (a common problem) you can perform a 2:1 ratio (with 30s hold time) to make sure you even out any muscle imbalances you might have.
Glutes: Believe it or not, your hips/glutes can also become overly tightened from sitting in one position for too long. To open up your hip rotators, sit on the ground with one knee in front of your torso at a 90 degree bend and the other knee at your side at a 90 degree bend. Keeping your chest tall, lean forward and think about sticking your tailbone up towards the ceiling. Hold it for about 30 seconds and you should feel a nice stretch in the glute of the leg that is in front of your torso.
Mid/Upper Back: People who frequently travel tend to experience quite a bit of tightness in their mid to upper back. This quick and simple mobilization not only decompresses the vertebrae throughout the length of the spine but also provides a much-needed bit of meditation after a long day of travel. To start, simply lie down on your stomach and put your forehead into the ground. Place the palms of your hands next to your ears and as you exhale, slowly push your upper body up off of the ground, making sure to keep your lower body (glutes, hamstrings, etc.) relaxed. As you inhale, slowly lower your upper body back down to the ground. Repeat this mobilization 12-15 times at your breathing pace for optimal back pain relief and relaxation.
Neck: To release stubborn knots in your neck after a long flight, simply stand up and gently tilt your right ear down towards your right shoulder. From there, close your jaw and very gently look up to 2 o’clock. After 5-10 seconds, allow gravity to slowly take your head out of the stretch and then repeat on the other side, tilting your left ear down to your left shoulder to start and gently gazing up toward 10 o’clock.
Remember...the more you release tightness in your body and bring your muscles into balance, the better you'll look, feel and function...so make sure to add a bit of stretching into your daily routine for optimal health and fitness.
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