Fitness for Travelers
Exercise on the Go!
By Charlene Torkelson
: Slowly lift your right shoulder up and down eight to 10 times. Now switch to the left shoulder – eight to 10 times. Both shoulders at the same time; roll them forward, up around and back. Again, do eight to 10 rolls. Now roll them back, up around and forward – eight to 10 times.
Neck Rolls: Roll your head forward so your chin is lowered to your chest. Now slowly roll the head back so you are looking at the ceiling. Repeat this four times. Drop your head to your right shoulder. Now lift and drop to the left shoulder. Do this side-to-side roll four times very slowly. Remember: When doing neck exercises, it is always important to take it easy and avoid quick, jerking movements. Ankle Rolls: Even if you can't stretch your legs out in front of you, you can do some great ankle exercises. First with your feet together, lift your heels so you are stretched to your toes. Lower and lift 10 to 15 times. Now with your heels on the floor, lift your toes, pressing them back toward your ankles. Lower and lift the toes 10 to 15 times. This toe lift is a wonderful relief if you find you are having leg cramps in your calves. Now with your heels together, swing your toes apart out to the side (duck feet!). Swing them closed and repeat 10 to 15 times. With the toes together, swing the heels apart out to the side. Swing them closed and repeat 10 to 15 times. Stomach Holds: This is a great exercise while sitting – and waiting. Tighten your stomach muscles and hold for 10 seconds. Relax the muscles. Tighten and relax, holding the 10 seconds 10 to 15 repetitions. To feel the tightening of the muscles, you may want to place your hands on your abdomen and feel the muscles working. You may also do this exercise with your buttocks. Tighten and hold the muscles, then relax after holding 10 seconds. Tighten and hold 10 to 15 times.Want to see more?
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