Your Guide to a Limber Layover

 

Feeling stiff following a flight?!


Do you often find yourself wanting to smack the person in charge of designing airline seating ergonomics? -Oh yeah, us too! 

I have good news for you!

No, I don't have the airline ergonomics manager on site for cruel punishment, but I have compiled a list of my favorite stretches to do during layovers!

 

Next time you travel, get flexible between flights with our Limber Layover Guide! 

Check it out here & be sure to pack it in your carry-on before your next flight!

 

1) Pectoralis Stretch

*Keep elbow bent at a 90 degree angle. Gently slide down the wall toward your front foot & slowly twist torso away from the wall for a strong stretch across the front of your chest & shoulder. Hold 90 seconds & then repeat on the other side.

*Keep elbow bent at a 90 degree angle. Gently slide down the wall toward your front foot & slowly twist torso away from the wall for a strong stretch across the front of your chest & shoulder. Hold 90 seconds & then repeat on the other side.

2) Twisted Hip Flexor & Quadricep Stretch

*Step into a deep lunge with your back knee on the ground. Gently twist your torso toward your front leg while reaching back for your opposite foot with your hand. For an optimal hip flexor & quadricep stretch, alternate squeezing the glute of your back leg for 5 seconds & relaxing your glute for 5 seconds. Complete for 90 seconds total per leg.

*Step into a deep lunge with your back knee on the ground. Gently twist your torso toward your front leg while reaching back for your opposite foot with your hand. For an optimal hip flexor & quadricep stretch, alternate squeezing the glute of your back leg for 5 seconds & relaxing your glute for 5 seconds. Complete for 90 seconds total per leg.

3) Lunge with Trunk Rotation Stretch

*Start in a deep lunge with your right foot forward & your left leg back with your knee straight. Bring your right elbow to touch your right foot (or as close as you can get!) & then twist your torso open with your right arm extended toward the sky. Complete 10 times & then switch legs & repeat.

*Start in a deep lunge with your right foot forward & your left leg back with your knee straight. Bring your right elbow to touch your right foot (or as close as you can get!) & then twist your torso open with your right arm extended toward the sky. Complete 10 times & then switch legs & repeat.

4) Russian Baby Makers

*Start in a deep squat with your arms inside your knees & your fingers under your toes; head & chest up. Gently stand up, straightening your legs while keeping your chest as close to your thighs as possible. Hold for 3-5 seconds & repeat 10 times. 

*Start in a deep squat with your arms inside your knees & your fingers under your toes; head & chest up. Gently stand up, straightening your legs while keeping your chest as close to your thighs as possible. Hold for 3-5 seconds & repeat 10 times. 

What are some of your favorite stretches to do after a long flight?

Share in the comments below! We want to know!

 

Flexibly yours,

Lindsay Sudell, CFST-2, MOT, OTR/L, CPT, CFL1