Friday, October 08, 2010

Gentle Exercise Tips During Travel


ANKLE CIRCLES
Lift feet off the floor. Draw a circle with the toes, moving one foot clockwise and the other foot anti-clockwise. Reverse circles. Do each direction for 15 seconds.

ARM CURL
Start with arms helds at a 90-degree angle: elbows down, hands out in front. Raise hands up to chest and back down, alternating hands. Do this exercise in 30 second intervals.

FORWARD FLEX
With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs toward your ankles. Hold stretch for 15 seconds and slowly sit back.

KNEE TO CHEST
Bend forward slightly. Clasp hands around the left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around the knee, slowly let it down. Alternate legs. Repeat 10 times.

FOOT PUMPS
First, start with both heels on the floor and point feet upward. Second, put both feet flat on the floor, and third, lift heels high, keeping balls of feet on the floor, Continue in 30 seconds intervals.

NECK ROLL RELAX
Drop your ear to your shoulder and roll neck forward and back, holding position for five seconds. Repeat five times.

SHOULDER ROLL
hunch shoulder forward, then upward, then backward, then downward by using a gentle circular motion.

KNEE LIFTS
Lift one leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.

2 comments:

nur 'adli azhari said...

nice entry..bgus utk traveler..huhu

HARI TERAKHIR DI AVIONICS (correct my english please)

Miss Anisah said...

agak agak nak travel yang mengambil mase yg sgt lame, sesuai la ni..