Home Stretch

Moves to help you travel safely

Runner's World (UK) - - Contents -

If you’ve just done a dis­tant or for­eign race and have a tight travel sched­ule, you might be stuck sit­ting in a car or plane seat mere hours af­ter you cross the fin­ish line – and that can hurt your re­cov­ery. ‘Mov­ing is im­por­tant to keep the blood flow­ing,’ says Dr Wil­liam Roberts, med­i­cal di­rec­tor of the Twin Cities Marathon, in Min­neapolisSaint Paul, US. These travel-friendly moves boost cir­cu­la­tion and keep your mus­cles loose.

LEGS UP THE WALL

Be­fore you be­gin your trip, lie by a wall and slide your legs up so you form an L-shape with the wall. Hold for five to 10 min­utes.

AN­KLE RAISES

From your seat, raise one knee and move your foot in a cir­cle 20 times. Then do 20 in the other di­rec­tion. Re­peat with the other foot.

LEG EX­TEN­SIONS

Place both feet on the floor. Straighten your legs to raise your feet out in front (or as far un­der the seat in front as they can go). Lift five times.

HALF SQUATS

While in a toi­let queue, bend your knees and lower into a squat as far as feels com­fort­able. Re­peat five to 10 times at a slow pace.

QUAD MAS­SAGE

Place your right fore­arm on your right quad. Push into the mus­cle and slide up and down us­ing the arm like a mas­sage stick. Switch legs.

LEG RAISES

While seated, slowly raise and lower your left knee (use your hands to pull higher). Re­peat five times, then switch to the other leg.

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