Exercise on the Go

Today we are more time traveling – from place to place, work, vacation and holiday itself. Ironically, these are characterized by precisely travel physically motionless. This causes serious physical problems that at best only destroy our stay in our bags at worst – and continue to damage afterwards.
Article we will try to see how many “traps” the existing drive and the ways to standardize. But remember that if we want to implement them in practice there is no substitute for practice and preferably with practical guidance.
The article refers to preventing and reducing the possibilities of damage by exercise and behavior during the trip itself, but to achieve maximum physical health has completed the picture with a thorough workout, which will include: preparing the body before the journey (for example, strengthening the back muscles); training facility close to making the trip time (in the hotel room, for example); physical rehabilitation after a trip.
Prevented from engaging in this article the nature and content of such a practice that requires a bit more reading …

1. Travel

Modern travel means physical immobility. Generalization can be determined that such immobility, even more damaging because there is no excess movement our body the appropriate warning mechanisms in the absence of damage caused by traffic.
With damages include blood flow problems (including risk of blood clots) and creating inflammation and pain as a result of body position on one area too much for some time. Comfortable upholstered chairs, in most cases narrow, plane, bus car – preventing the possibility of even more traffic.
External stimuli mirrors the passing scenery, food and fatigue submission of “convincing” us further up from the chair and therefore not advisable to just up and walk around on your feet!
But what can you do when there is no such possibility?
To this end the following exercises were written for you. Note that these exercises focus only on problems of immobility back pain and do not relate to another whole range of knee problems and other such.
Like – yes, I have included here only those exercises that do not require a long time, and some of them only, to demonstrate that even in “closed” system is very limited movement exercise can be created!

Approach to developing physical awareness also improves a number of issues – flexibility, strength, endurance, coordination, and more. Physical labor required is compatible with mild disabilities. One of the principles of the method is suitable for various exercises are useful to different people, and much of the work is to develop participants’ awareness of their own capabilities, self-listening ability and skills to prevent pain and pain treatment through simple exercises.

Exercises on the go

Narrow chair exercises:

• Nkereb knee belly with hands
• As we hold close to knee, draw circles in the air in the foot
• We will support our hands on the back of the chair in front of us and try to contract the abdominal muscles and lift legs and stomach several times
• Nkemar the back along with the introduction of the head in, and then go back to arch your back straightened back
Chair exercises you can do a wide (in addition to the previous exercises):

• sit at the edge of the chair with back straight and feet apart, deduct another link link links back – head down, we will go back with an escort of hands over the head on the way up (GSE language movement – exercise machine chaining units with jointed track)
• join hands behind your head Ondhup head back into retirement elbows and head back arching
• You can back down with the right shoulder and right ear (bending side) and back the other way when the movement is growing – we will add short side of the body, smoothing hand down, and eventually upwards second hand
• Nkemar the back along with the introduction of the head in, and then go back to arch your back straightened back
Exercises for when “everything is permitted” (as I limited my room and I do not own motion or embarrassed);

• get up, stand in front of the chair (or at a table), leaning on him. Nkemar Onakar the back like a spring. Can be done with legs bent.
• Nderoch with one foot on the chair, with your back straight, Ondhup the pelvis forward and backward stretching the groin.
• sit, Nzlib right foot on left knee, right knee open when we will transfer the weight back and forth.
Pulling, lifting and unloading of equipment

Critical important part of our health is the way we carry and unload equipment. This is true even if it’s daily work and “little old age.” Sometimes just because it has been “end” of the travel process, our attention has been the next thing – then caught back!

A few important reminders:

• how the “myth” of the level with the back straight and legs bent and can be effective only when there is no knee problems and our very strong. And anyway, if I squeeze air out with the abdominal muscles lift – I could create back pressure damage will manifest itself in a huge Whitney.
• In some cases – you should pick up a suitcase or a briefcase with one hand while holding him and pulling other hand rests on a solid object (eg hand) pushes against the seatback.
• careful especially movements “insignificant” face – lifting the upper section on the plane case, the return of the closet when it is empty suitcase, suitcase rounds download service at the airport to the floor. So we may make sudden moves and get ready to keep the back muscles, which is exactly of the “Q” break the camel’s back.
• Use luggage with wheels is welcome and so did a more ergonomic design of backpacks.
• In any case make sure that we divide the burden (the smallest, too!) Between left and right side and back and forth.
• Take into account also that even though there are many custom clothing, appearance and language of movement that are part of integration in society – some are not good at all our health. Carrying a bag in hand is a very common way to carry but there is no doubt that the president is a head case creation more …
Standing and walking

The last section noted below Yael each find a way to reconcile the common and healthy for him. Sometimes the choice is easy and clear: See a sample representing high heels causes destructive As far as walking upright – but do go flat shoe upscale restaurant for dinner on a trip in Europe?
Still, there are small details which can make it easier: We’ll try not to be standing completely static and try to keep the back straight. Here are some additional tips in the context of compliance: If must stand – divided we stand with equal weight or range from foot to foot, without locking knees and knees outward orientation.

Here are some examples you can perform standing exercises:

• We will stand with the back of the wall, feet hip-width, about 50-10 inches from the wall. In this situation we will try to attach equally to all parts of the back wall, we liberate a slight bend in front – Please note that 100 percent of this exercise is an important success balanced muscles!
• try a similar exercise without a wall and then try to keep walking and feeling well.
• a slight flare posture, with knees bent, we will raise your hands from side to side as we share by crook back, head, knees and transfer weight to the swing.
• Women walking foot roll heart, do not lock knees, feet turn slightly outward from the hip joint aid of possible hands sweeps
There are many exercises and “empty” Many who could improve the standing walk but this time is enough to internalize the knowledge that despite walking and standing are seen given situation and “natural” (that is nothing to change them) it certainly is important to change the practice of the old methods thoroughly these situations everyday!

Wonders “tennis ball” … summary

Sometimes the simplest things are the most effective.
Tennis ball – simple, cheap and available – can do wonders for the meeting, lying and standing, all this if we treat him as a tool for massage:

• lying to sitting – say the ball under the back or buttocks, will click – not too hard – on the painful area or sleepy, and pass on a little weight on the ball and the ball. Combining mobility and creates a little click No. C nice and good.
• standing – can be no great C foot even when your shoes have ankle Bahgmasat benefit by this movement.
In conclusion – there are exercises that can alleviate behavior than slightly on the New factions “in our lives prevent us from continuing campaigns that turn into a nightmare.
The “slime” the most effective practice is, after all, our brains. If we are willing to invest effort, time and sometimes money, and especially important to be aware of these situations we can avoid many ease, while – as the best tire could not prevent a car accident if the driver is wrong so the most expensive shoe alone will not prevent physical defects.