by Shannon Rowbury
I have written once before about ways to minimize the negative effects of travel. That post included tips about “Dealing with the Plane,” “Minimizing Jet Lag,” and “Finding a Track or Trails.” To see that post, check out the link from my blog: Travel Tips from the Road
Since I made that post almost 3 years ago now (yikes...where does time go!) and since I am currently en route to Mexico for 7 weeks of altitude training, I thought I would add some more tips from my time on the road. Well, more specifically, my time on the plane.
Last summer, as I was preparing to leave for London, I talked with my strength coach Colin Peuse (who coaches at my old high school SHCP), about what exercises I could do on the plane to reduce the stiffness and fatigue associated with a 11 hour flight and an 8 hour time change. I had been inspired in Daegu the previous summer when I heard Trey Hardee talking about the theraband routine he had done on the plane ride to the World Championships! So, after brainstorming for a little and making a list off all the possible exercises that Colin recommended, I came up with the following “Plane Ride Protocol.” I suggest getting up, walking around, and doing the routine every 2 hours. That means any flight over that length is a candidate.
What you need:
-Pillow
-Theraband Loop (I use the loop, but you can also just use a straight theraband and tie it)
Warning:
Walking around with a theraband or trying to lay down on a plane might be difficult. I was able to manage my exercises rather discreetly, although my seat partner gave me some sideways glances. But, if you hide in the back and warn the flight attendant, you might be able to get away with it. If not, then just skip exercises 6-9.
Plane Ride Protocol (every 2 hours):
1) Grab knee for ankle rotation: Clockwise, Counterclockwise, Point & Flex x10
2) Standing Elbow clamshell x15
3) Pillow squeeze w/ knees 2x15
4) Standing arm circles x15
5) 3 way ankle mobility --If you don’t know, watch this video. It’s hard to tell, but he is moving his knee 3 ways, over his big toe, down the center, and over his pinky toe.
6) Lunge stretch, to open up the hip flexors. Reach up towards the ceiling to also stretch the abdominal area.
7) Glute bridges x15 --This requires you to lay down, but if you can’t just squeeze your butt cheeks :)
8) Blue Band: elbows at side, pinch shoulders together & move hands out to stretch the band
9) Blue Band: Put band around knees and move knees outward
10) Blue Band Walks: Forward, Backward, Lateral (lt & rt)
Safe travels!
