POST-FLIGHT STRETCHES

Business Traveller - - UPFRONT -

Post-flight bod­ies can get very sore in­deed, es­pe­cially if you’ve been cooped up on a long­haul flight. Lon­don­based os­teopath Philip Wald­man ex­plains how you can ease the stresses and strains of air travel.

Neck

“Slowly and gen­tly move your head for­wards and back­wards. Ro­tate to either side, tip­ping your ear to your shoul­der, but al­ways re­turn to the neu­tral up­right po­si­tion be­fore the next move­ment. Tilt your neck, don’t roll it.”

Mid­dle back

“Sit­ting up­right with your hands on the in­sides of your knees, twist your torso as far as you can left and right, help­ing your­self by push­ing with your hand against the op­po­site knee. Keep your head above your pelvis as you twist. Don’t drift to the side.”

Shoul­ders

“Sit­ting down, place your hands on the top of your thighs and gen­tly roll your shoul­ders for­wards and back­wards. At the top of the for­ward rolls, straighten your el­bows and lean for­wards to in­crease the stretch.”

Lower back

“Ly­ing down, pull your knees to­wards your armpits, hold for ten sec­onds, and then gen­tly re­lease.”

Calf mus­cles

“With hands on the wall, and heel on the ground, gen­tly lean for­wards to stretch each calf. Then do the same ex­er­cise but, this time, push your knee for­wards as you stretch.”

Ham­strings

“Place your heel on a chair or bed, with your leg aligned with your hip. To stretch your ham­strings, bend for­ward from your hips, not your lower back. Place a hand on your knee to stop it lift­ing.”

Newspapers in English

Newspapers from International

© PressReader. All rights reserved.