Lisa and I just returned from the bay area. In the course of three days, we had driven a total of 15 hours round trip. As we are driving, I am telling Lisa, " Booty Lock!" This translates to we need to stop and stretch. Needless to say our lower extremities were talking to us and feeling tight and fatigued. This story is similar to those that our clients tell us after returning from their long trips, "my back flared up", "my hip is sore", "my knees are stiff" ... One method that Lisa and I take very seriously when on long road trips is called "Take 10". Every two hours of sitting, spend 10 minutes doing dynamic stretching. Below we have put together a series of major movements to keep you not only energized on your trip, but pain free during and after your journey. Enjoy!
Take 10
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| Twisting Pin Wheels |
This dynamic movement is perfect for loosening up your back, hamstrings, and shoulders. Lisa starts with her body vertical, arms bent, and legs apart. She performs a small torso twist and then reaches with her left arm to her right foot. Next, she returns to the vertical position, repeats the slight torso twist and then with the right arm reaches down to her left foot. Repeat 10 times.
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| World's Greatest and Reach |
This movement stretches the hamstrings, calves, glutes, and quads. Erin starts with her torso vertical and takes a big lunge step forward with her right leg. The back foot comes up on the toes, but she keeps the back leg extended straight, so that her glutes are still activated. With Erin's variation, pulling her arms up by her ears, she is able to add a stretch to her upper back and shoulders. Hold for 10-20 seconds. Then drop the right arm down to the side and slightly lean toward the right with the body to get a nice side stretch. Hold for 10 seconds. Stand up straight and repeat the movements starting with a big lunge step with the other leg (left leg).
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| Hamstring Shoulder Bridge Squat |
Next, it's time to move to isolate the hamstrings. Lisa places her heel up onto a surface with her leg straight out in front, no higher than her hip, and proceeds to reach forward toward her foot. Keeping your back straighter will allow you to feel the stretch even more in the hamstring. Repeat three times each side for 20 seconds.
Moving up to isolating the shoulders and upper back, we find a sturdy pole or sign to perform this stretch with. Stand with toes pointed forward, legs shoulder to hip distance apart, and about an arms-width distance away from the pole. Erin holds onto the pole as she hinges forward at the hips and looks down at the ground. Keep your back in a straight line and hold this position for 10-20 seconds.
Last up in this sequence, is the body squat. For this movement, you want to stand up nice and tall and place your feet firmly on the ground in the "squat stance". This means feet are placed slightly outside your hips and toes are toed out 45 degrees. Next with a big chest and a flat back, Lisa is going to hinge at her waist and sit back as she bends her legs. Simultaneously, your arms can go up above your head or reach out in front of you. You know you have gone down low enough in the squat when you can no longer keep a straight back. Once you are as low as you can go, you can hold that position and rock side to side to feel an even deeper stretch before standing up. Your hips, quads, and back will thank you with this one.
Happy Travels!
