3 effective stretching exercises to avoid body stiffness post flights

Your body may experience stiffness, cramping, and exhaustion after enduring the discomforts of an extended journey.

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Your body may experience stiffness, cramping, and exhaustion after enduring the discomforts of an extended journey. Thankfully, easy motions can ease stress, increase blood flow, and encourage relaxation. According to celebrity fitness instructor Yasmin Karachiwala, adding these stretches to your post-flight routine will revitalize your body and improve your travel experience, whether you’re a frequent traveler or this is your first time.

Cat and Cow

Cat Pose benefits, tips and variations - Ekhart Yoga

A mild yoga pose that helps to warm and mobilize the hips, shoulders, and spine is called the “cat and cow.” It relieves tension, enhances posture, and helps to increase upper body flexibility and mobility.

Procedure:
1. Start from a tall posture, placing your feet hip-width apart and keeping your arms at your sides in a comfortable manner.
2. Extend your arms to the sides while taking a deep breath. Lean your head toward your hands, letting your chest rise and your back softly arch. This pose is known as the “cow.”
3. Feel your chest opening up gently and your spine stretching as you hold the stretch for a little period of time.
4. Drop your arms to the floor and snuggle your chin into your chest as you slowly exhale as you round your spine. Imagine hunching over like a Halloween cat, with your belly button drawn up against your spine. This pose is known as the “cat.”

5. Feel the tightening of your abdominal muscles and the mild release of tension in your shoulders and upper back as you hold the stretch for a little while.

6. Alternate between the Standing Cat and Cow Pose while breathing. Take a breath as you raise yourself into Cow Pose and release it as you turn into Cat Pose.

7. Repeat for a few rods, keeping your movements fluid and thoughtful while paying attention to your body’s sensations and breathing pattern.

Thoracic Contraction and Extension

Thoracic extension exercise program. | Download Scientific Diagram

These exercises, also referred to as thoracic mobility exercises, aim to increase the thoracic spine’s strength, range of motion, and flexibility. For those who want to improve posture, ease stiffness, and lower their chance of developing back discomfort, these exercises are helpful.

Procedure:
1. Grab a seat or stand up straight, with your shoulders relaxed and your back straight.
2. Interlace your fingers in your hands and place them behind your head.
Take a deep breath to get ready.
4. Gently circle your upper back and tense your abdominal muscles as you exhale. Bring your elbows together in front of your chest.
5. Visualize moving your ribs towards your pelvis and bending your spine into a C.
6. Feel the stretch in your upper back and in the space between your shoulder blades as you hold the contraction for a short while.
7. Take a breath as you bring your spine back to neutral and start again.
8. Squeeze your shoulder blades together, raise your chest toward the ceiling, and slightly arch your upper back as you release the breath.

9. Keeping your neck in a neutral position, allow your head to tilt slightly forward.
10. Concentrate on expanding your rib cage and opening up through the front of your chest.
11. Feel the stretch throughout your front torso and the contraction of the muscles between your shoulder blades as you hold the extension for a short while.
12. Breathe in as you bring your spine back to neutral and start again.
13. Continue repeating this exercise more times while making purposeful, controlled motions.

Neck Rotation

Neck Exercises provided by University Orthopedics

It is a straightforward but powerful exercise that helps increase cervical spine (neck) flexibility and mobility. The neck and shoulder muscles can become less tense, more relaxed, and less stiff with the aid of these workouts

Procedure:
1. Grab a seat comfortably in a chair with your back upright and your feet flat on the ground to start.
2. Begin with your chin parallel to the floor, your head in a neutral position, facing forward.
Take a deep breath to get ready.
Gently move your head to the right and tilt your chin in the direction of your right shoulder as you release the breath.
4. As you rotate your neck, keep your shoulders relaxed and refrain from lifting or shrugging them.
5. Avoid experiencing any pain or discomfort by just moving within your comfortable range of motion.
6. Feel the mild stretch along the left side of your neck as you hold the pose for a little while.
7. Take a breath and turn your head to face forward, in the neutral posture.

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