10 Pre and Post Travel Workouts you must do
It is a must to do easy pre and post-travel workouts that can keep you relaxed when you have long-hour travels. Sitting in a car, plane, or train can leave you feeling lethargic and achy. Even though travel can take a toll on your body in the form of a stiff neck, achy shoulders, tight calves, and sore feet, here’s a little secret: Doing pre and post-travel workouts before and after a long trip can go a long way toward keeping the aches and pains at bay.
Practicing a series of simple moves and stretches before and after traveling can prepare your body for the physical challenges of globe-trotting. Expending at least 30 minutes of getting your heart rate up and stretching out your muscles before and after a long-haul flight or road trip will help you feel rejuvenated throughout your journey. We at UnCrushedLeaves Store have listed down a few such workouts that help prevent fatigue and stiffness and to be able to fit in small spaces like a hotel room so you can feel just as refreshed on your trip home.
UnCrushedLeaves Store provides an opportunity to explore Yoga through online Yoga Classes conducted by certified instructors. Explore more now at Health and Fitness.
10 must-do Pre and Post Travel Workouts
1. Dynamic Warm-Up
A dynamic warm-up is stretching through a joint’s full range of motion and preparing muscles for more intense exercise to come. A dynamic warm-up is considered a key component of any workout. Dynamic warm-up comprises many small easy exercises which promote blood flow, help prevent injury and muscle soreness. This also helps improve overall performance. Doing dynamic warm-up exercises before or after traveling can help your body to adapt to new places without being tired or hurt due to long hours of traveling.
2. Walking Lunge
Walking lunges are a result of a slight variation in the static lunge exercise. In the walking lunge exercise, you “walk” forward by lunging out with the other leg instead of standing back upright after performing a lunge on one leg as in a static bodyweight lunge. The activity continues for a set number of reps. Walking lunges workout strengthens the leg muscles as well as the core, hips, and glutes. Walking lunges help strengthen your lower body. They can also support stretching out the hamstring and glutes.
3. Warrior III
In Warrior Pose III, also called Virabhadrasana, one has to stand grounded on one leg, rooted down into the earth, and simultaneously lift the other leg and stretch horizontally from the tips of our toes to our fingertips. Warrior III is an easy workout that strengthens your standing ankle and legs, encourages better posture, and also strengthens your shoulders and the muscles of your back. Including warrior III in your pre and post-travel workouts can help you stretch jammed muscles and feel relaxed.
4. Camel Pose
Camel Pose is a backbend workout pose that stretches the whole front of the body. It is known as Ustrasana in Sanskrit. It is done on the knees and is often used as preparation for deeper backbends. Doing Ustrasana before or after traveling can be a great way to relieve neck and back pain caused by sitting for long hours in a plane or driving. It stretches the entire front of the body, the ankles, thighs, and groins that are tightened due to long hours of traveling. It strengthens back muscles and improves your posture.
You can also explore Top 7 Yoga Poses You Can Do on a Road Trip curated by UnCrushedLeaves Store which can help you stay relaxed, fit, and energetic during your road trip.
5. Downward Dog Calf Stretch
It is not just the back of our body that struggles on a long ride. Sitting for a long time can cause blood clots if not taken care of, which often start in the legs. The downward dog calf stretch is best to try before and after long periods of sitting and traveling. Extend out your hands touching the floor in front of you, with the feet also touching the floor. The body will take a “V” shape in this position, with the buttocks stretching toward the ceiling as the calves move up and down to help promote better blood flow.
6. Side Stretch
Sitting for an extended time tends to make us feel pressure in our lower back muscles. A side stretch can help you to relieve some of that pressure and stretch out the back to take the discomfort away. Bend to one side and stay for a few seconds before returning to the initial position. Bend to the other side and repeat. Slow and steady is best to ease tension without causing further pain.
7. Seated Twist
Seated Twist is ideal for any long travel plan as it can be done right from your seat. Simply hold the chair below and twist the body to one side while you still face forward. Come back to the starting position and twist in the opposite direction. Repeat a few times to help de-stress the muscles and get the blood flowing to the area once again. It should decrease a lot of tension.
8. Toe Raises
Toe raises are a simple activity to try before and after travel if you want to stretch out your calves and back at the same time. Keep the feet hip-width apart, raise up onto the balls of the feet and squeeze the toes and legs for extra stretching power. Bend your back down to the ground and repeat as many times as you see fit.
9. Half Kneel Hip Stretch
The Half Kneel Hip Stretch is one of the best stretches to help with mobility at the front of the pelvis. It benefits in alleviating lower back pain caused due to hours of sitting, it improves your posture and aligns your legs in a manner that makes them work more powerfully. Begin in a half-kneeling position. Start on your right knee up, left foot is flat on the ground. Move your right hand down to the ground, and extend your leg squeezing your butt in a way you can feel the stretch through the front of the hip. Then, lower that knee down. Repeat with the other leg.
10. Jumping Jack
Jumping jacks are an efficient total-body workout that you can do almost anywhere. It is a combination of aerobic exercise and resistance work. This quick and easy exercise works your heart, lungs, and muscles at the same time. Jumping gives our heart rate a boost and gets the blood flowing. Doing jumping jacks before and after travel can help your body relax and feel energized throughout your journey.
With simple and easy-go workouts and exercises in practice, travelers can better help themselves stay limber and flexible on their trip. The long hours of sitting in a car, train, or other types of transport can quickly lead to back pain if people don’t try their best to avoid it. Do some of these workouts listed above before heading out, while sitting on the long ride, and after reaching the destination to keep the back in the best shape possible.
Our earnest suggestion is to practice yoga with a qualified practitioner. UnCrushedLeaves Store provides an opportunity to explore Yoga through online Yoga Classes conducted by certified instructors. Know more at UnCrushedLeaves Store.
