Vacation Mobility- Pilates on the GO!

In this 5-minute travel reset, you can maintain the easy and supple movement in your spine while traveling. Five minutes done consistently can go a long way toward keeping you moving and out of pain. These are great exercises to do first thing in the morning or as soon as you arrive at your destination. Even waiting in the airport or taking a break on a roadtrip are ideal ‘movement snack’ times.

‍

SPINAL MOBILITY

Long flights, car rides, and unfamiliar beds tend to stiffen the thoracic spine first.

A few minutes of rotation, extension, and breathing-based movement each day can reduce back tension, improve posture, and help you feel more energized while traveling.

‍

Simple movements:
• Seated spine twist
• Cat-cow
• Standing roll down (use your belly to push your body back up!)

• Gentle thoracic extension over a towel

• Standing wall twist-n-press (we have done this in the beginning of class!)

• Bridging, s l o w l y. Focus on that first ab pull and less on the glute work

‍

Stay connected to routine without rigidity. You are learning to listen to what your body is saying, allow the movments to be gentle and consistent.

‍

HIP STRENGTH

Walking more while on vacation is wonderful - hips still need strength, not just steps. While you are walking, do what you can to carry a pack evenly centered on your back to A. maintain your alignment and B. allow your arms to swing! Moving your arms is a great way to help the lymph move from your head, face, and neck.

Here are a few targeted exercises help maintain balance, pelvic stability, and walking endurance:

Strength:
• Side leg lifts
• Standing hip circles
• Bridge variations
• Slow step-ups on stairs

• Squats

Stretch:

• Magic #4

• Lunge stretches

• Lay on your back on the edge of the bed and hang one leg off. This can be a nice passive hip flexor stretch

Strong hips support everything above and below them.

‍

KNEE HEALTH

Knees generally tolerate travel better when the hips and ankles continue moving well, and long periods of sitting can leave the knees stiff and irritated, especially after flights or drives.

‍

Helpful habits:
• Fully straighten and bend the knees regularly
• Use stairs when/if possible
• Practice calf raises daily
• Keep the ankles mobile

• Walk backwards uphill when/if possible

• Jump on a stationary bike in the hotel gym!

Motion is often the fastest way to reduce stiffness.

‍