foot forward and rest it on its heel, with toes pointing up and resting on the wall. Lean forward to the point of feeling a good stretch in the calf. Stretch 30 seconds per foot, gradually going deeper into the pose after a few breaths. Etiquette tip: The next four
stretches can be done in an airplane seat or in the back of the plane.
Calf Stretch Upper Body Stretch
The upper body stretch targets wrists, hands, arms, shoulders, back and the upper body in general. Sit upright with feet fi rmly planted on the fl oor. Lift arms up and interlace fi ngers before turning palms to face the ceiling. Relax the shoulders and neck. The arms shouldn’t be covering the ears and can be adjusted by moving them a few inches forward or back. Tall individuals may need to bend their elbows, which still allows for stretching of the upper body.
Neck Stretch
Neck stretches release tension and stiffness by tilting the head from side-to-side. Don’t make circular motions, as they can cause neck and spine compression. If holding the head to assist a deeper stretch, be considerate of neighbors by pointing the raised elbow forward to cradle the neck instead of resting it on a seatmate.
Twisting the torso benefi ts both the spine and back muscles. Yogis believe that twisting motions also massage internal organs. While twisting, hang on to the armrest with both hands and sit as upright as possible, with legs together and feet fi rmly planted. Don’t bounce into the pose or shift or lift buttocks off the seat, but make slow, fl uid movements.
Twisting the Torso Bending forward while seated
gives the back, neck and legs a good, deep stretch.
All of these movements work Bending Forward
well while we’re in the air and are equally useful on road trips, in the offi ce or whenever we need a break. Cynthia Bowman is a freelance writer in Los Angeles, CA, who specializes in travel, culture and lifestyle topics. Visit
JoyJournist.com.
December 2015 31
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