Avoid trip travel soreness!

So we all know that stretching and movement are important to feel your best when you travel. Here are three tried and true stretches that will help you avoid trip-ruining travel soreness!

 

Dynamic Calf Stretches

This stretch targets the muscles that almost everyone feels stiffness in during long travel.

Try this easy and effective moving stretch for the calves:

●      Stand up

●      Rise up on your toes as high as you can - hold for 2 seconds

●      Roll back on your heels - hold for 2 seconds

●      Repeat 8-10 times

 This dynamic stretch helps to increase circulation in the calf muscles and back to the heart.

 

The Hip Flosser

This is a great movement to get the hip girdle muscles engaged and the hip joint lubricated with synovial fluid to help the hip to move smoothly. It will reduce the chances of feeling sore from long periods of sitting. 

●      While standing on one leg, lift the other with a bent knee

●      Move the knee in front of you

●      Then rotate the hip out and move your knee behind your other leg

●      Reset! Keep moving the knee in front and across the body, rotating the hip out and moving the knee behind the other leg  

●      Repeat 4-5 times on each side

The Hip Flosser is a great stretch to keep your tired hips and glute muscles moving and stimulated even with long sitting periods.

 

The Controlled Genie Move

This is a lower back movement to help reduce tension in the area. The goal with the Controlled Genie movement isn’t to necessarily feel a stretch (if you do, it should only be a gentle stretch, don’t overdo it!). The goal is to move the area to keep it from tensing up.

For this movement:

●      Stand up tall and tighten your abdominal region (this is essential!) 

●      Fold your arms in front of you like a genie

●      With your abdominals engaged, turn to one side without moving your hips

●      Rotate slowly to the other side
(Pro Tip: this increases the blood flow to the muscles involved in thoracic rotation and increases the synovial fluid between the vertebra, boosting the health of the lower back.) 

●      Repeat 6-8 times   

The lower back can get stiff and sore during long periods of sitting that often come with travel. This Controlled Genie movement increases muscle circulation and helps lubricate the back lumbar region.     

 

Happy Travels! May you feed your adventurous spirit, build many memories with your family and friends, and take care of yourself by giving your body the time and attention it needs!

VitalEssence Living Massage Therapy & Self-Care Education Serving Airdrie and area.