Ever arrived to your destination with the immediate need to nap? Us too. Your dip in energy could be due to the decrease in blood flow, and the sluggish nature of the lymphatic system after prolonged sitting on a long-haul flight or road trip. Discover five stretches that will help increase blood flow, reduce stiffness, and leave you feeling refreshed:
Standing Forward Fold (Hamstring & Lower Back Stretch):
- Stand with feet hip-width apart.
- Hinge at your hips and let your upper body hang forward.
- Keep a slight bend in your knees if needed.
- Hold for 30 seconds, breathing deeply.
- Re-stack your spine and repeat 5 times.
Seated Spinal Twist (Back & Circulation Boost):
- Sit cross-legged or with legs extended.
- Place your right hand behind you and your left hand on your right knee.
- Twist your torso gently to the right, looking over your shoulder.
- Hold for 20 seconds and switch sides.
- For a more dynamic stretch, open arms to a letter T shape and rotate from side-to-side.
Calf Raises & Ankle Rolls (Boosts Blood Flow to Lower Legs):
- Stand tall and rise onto your toes, then lower back down. Repeat 10-15 times.
- Follow with ankle rolls: lift one foot and rotate the ankle clockwise, then counterclockwise.
Hip Flexor & Quad Stretch (Opens Hips After Sitting):
- Step one foot forward into a lunge position, keeping your back knee on the ground.
- Shift your weight forward to stretch the hip flexors.
- Hold for 30 seconds per side.
Shoulder & Chest Opener (Releases Upper Body Tension):
- Interlace your fingers behind your back and straighten your arms.
- Lift your chest and squeeze your shoulder blades together.
- Hold for 20-30 seconds while taking deep breaths.
- Add a forward fold if it feels good.
