Land in Your Destination
Refreshed and Energised
Back pain and a stiff neck are not the best travel companions. That’s why, together with coach Bára, we have picked ten simple and proven stretching moves for you, to help you loosen up your body anywhere and anytime – even sitting down while waiting at the gate. You can choose just one and shorten your wait when you #flyfromPRG.
Have a pleasant journey, a nice flight and a healthy flexible body.
Exercise 1
Effective Chest Mobilisation and Arms Stretch
Instructions
- Breathe in, arch your back and extend your arms upwards.
- Breathe out, round your back and extend your arms in front of your chest.
- Make sure you keep pulling your shoulders downwards (away from your ears).
Exercise 2
Stretching Shoulder and Cervical Spine Muscles
Instructions
- Get into the plank position with your hands resting on a seat, for example.
- As you breathe in, arch your back and gently push your head back.
- As you breathe out, straighten your body back into the plank position (the body in one plane, straight back, palms under the shoulders).
Exercise 3
Strengthening and Stretching Your Glutaeis and Thighs; Stabilising Your Ankles
Instructions
- Rest the toes of one of your feet on a seat, for example.
- As you breathe in, stretch your arms up and begin to bend the knee of your standing leg.
- As you breathe out, straighten your knee and pull your arms down along your body.
Exercise 4
Mobilise Your Entire Spine and Chest
Instructions
- Join your palms in front of your chest and hook your left elbow behind your right knee.
- As you breathe in, press your elbow into your knee and rotate your torso a little further.
- Repeat on the other side.
Exercise 5
Thorough Stretching of Thighs and Calves Posterior Side
Instructions
- Sitting down, extend one leg in front of you, resting it on its heel.
- As you breathe in, reach with your outstretched arms towards the toes of the extended foot.
- Make sure your back remains straight.
Exercise 6
Stretching Your Glutaeis and Wrists, Aligning the Spine and Gently Opening the Hip Joint
Instructions
- Sitting down, place the ankle of one leg on the knee of the other leg.
- Join your hands in front of your chest and breathe in, then as you breathe out, bend forward to the shin of the bent leg.
- Make sure your back remains straight.
Exercise 7
Stretching Your Cervical Spine and Trapezius Muscles Effectively
Instructions
- Clasp your hands behind your back with your fingers crossed and place them close to your right hip.
- Tilt your head to the right and make slow half-circles.
- Breathe deeply while moving your head.
Exercise 8
Activate Your Stabilising Muscles to Help Stabilise Your Entire Body
Instructions
- Clasp your hands together in front of your chest and, as you breathe in, raise them above your head.
- Slowly bend your right leg, keeping it at the level of your shin or thigh, not your knee.
- Breathe normally and maintain balance.
Exercise 9
Stretching the Inner Thighs and Calves; Gently Mobilising Your Spine
Instructions
- You can use the backpack you are travelling with.
- With a straight back, lean forward towards the backpack and place both palms on it.
- As you breathe in, rotate your torso to the left side and extend your left arm towards the ceiling.
Exercise 10
Stretching Your Glutaeis, Pectoral Muscles, Back, and Arms
Instructions
- Standing up, lift your right leg of the ground and bend it.
- Grab your knee with your left hand and rotate your torso to the right as you breathe in.
- Extend your right arm behind your body, breathing deeply.
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