Vacation Doesn't Have to Sabotage Your Fitness Routine
Airplane-seat Routines continued...
Tension-reducer for the neck and
upper back: Sit tall, lengthening the neck. Tilt your neck to each side and
rotate to look behind each shoulder; hold each position for five to 10 seconds.
Squeeze your shoulders, rolling them up, back and down. Hold the down position
for a few seconds, being sure to squeeze the shoulder blades together while
holding. Repeat the shoulder rolls several times.
Lower-back and abdominal
exercises: Slowly rock pelvis forward and back, pretending as if your waist
were being pulled forward at the belt line; allow your lower back to arch in a
way that is not painful. Next reverse the tilt, rounding the lower spine and
scooping under with the tailbone (tighten and compress the abdominal muscles
during this movement). Hold the end position of the tilt for three to five
seconds. Repeat five times.
Exercises to build lower-body
circulation: While sitting, lift right foot. Slowly point and then flex
foot several times, to stretch ankle and lower-leg muscles. Next slowly rotate
the right ankle in a clockwise direction, then slowly reverse direction. Repeat
with left foot. This exercise will help to relieve fluid retention and
stiffness in the leg joints.