Exercises for abdominal muscles
Keeping the position described above, feel the muscles of the pelvic floor. Inhale, relax the lower abdomen, exhale pull the lower abdomen to the spine, as if fastening tight jeans. Do not forget to stretch the crown up. Repeat several times.
The purpose of the exercise: to unload the lower back, to ensure blood circulation in the pelvic area.
Long sitting position.
Boarding the aircraft is completed, luggage is safely perched on a shelf, sitting in an armchair. It will take a long time to sit. Even 1 hour is not enough, what to speak of a 10 hour flight.
Measurements of the load on the intervertebral discs showed that, if improperly positioned, this load is destructive. Especially if you are sitting incorrectly, the head is pulled forward, the pelvis is tilted back, so that the lumbar lordosis is flattened.
You can read, watch a movie, work with documents, or even doze off. Complete your usual set of activities in an airplane chair with a few simple exercises. You will be surprised how much easier it will be to carry over flights.
Lining the body with the help of sitting.
Keeping the upright position, press the spine firmly against the back of the chair so that the spine lengthens, repeating the bends of the back of the seat. Start from the bottom of the sacrum up to the back of the head. Spread the pelvis and head in opposite directions along the vertical axis. Position the pelvis clearly in the center of the seat, distribute the pressure evenly on both sides of the pelvis. Both feet are on the floor, place the triangles of the feet on the floor the width of the hip joints, knees pointing forward and located above the heels.
Perform all subsequent exercises while maintaining alignment !!!
Close your eyes (if you want), feel the inner volume of the chest, imagine and recognize the lungs as reservoirs for inspiration. The main areas that receive less attention during inspiration are the areas under the arms, the lower back of the lungs above the area of the connection of the thoracic and lumbar spine, the space behind the collarbones.
Breathe out. Start breathing slowly and calmly into several accounts, then exhale, stretching the output to the same number of accounts. The length of the respiratory cycle should not cause you discomfort.
Recommended breathing range from 16 to 30 counts. You need to start gradually, lengthening your breath from 5 to 10 accounts and progressing to 6, 7 and further to 30.
Observe the expansion of the chest during inspiration relative to the back of the seat, try to keep the back of the head in contact with the headrest throughout the exercise.
The purpose of the exercise: relieve stress, relax the diaphragm, improve tissue nutrition, provide outflow and blood supply to the head.
Straighten your right hand forward at the height of the shoulder joint, point your fingers upward, extending the wrist toward you. With the opposite hand, grab 4 fingers of your right hand and pull them towards you, holding your right hand in front of you. Hold for 5-10 seconds, breathe calmly.
Then grab the thumb of your right hand and pull it down, moving it away from the other fingers. Hold for 5-10 seconds. Breathe calmly.
Repeat for left hand.
The purpose of the exercise: to improve blood circulation, relax the nervous system, the prevention of “syndrome of the working brush”, arthritis, to restore hands after undergoing heavy loads.
Inhaling, lift your shoulders to your ears, exhaling, lower the shoulder blades down the back, as if into the back pockets of your trousers. Perform 3-5 times.
Make a circular motion with your shoulders back and forth.
1. Stretch the spine vertically. Tilt the chin to the center of the neck, pushing the back of the head up. You should feel the tension in the muscles of the back of the neck.
Now stretch your chin up, as if your face is a stamp that you want to put on the ceiling. Feel the tension of the muscles of the front of the neck. Lower your head.
2. Turns of the head. Turn your right ear to the headrest (wall, imaginary plane) behind you, then the left. Do not forget to push the shoulder blades and sternum down, and the back of the head up during head rotations.
Perform exercises 1 and 2 10 times each.
3. Tilts to the sides. Tilt your head to the right, relaxing the left side of the neck, hold for 3 seconds, then left. Perform 3-5 times in each direction.
The purpose of the exercises: to relieve tension of the collar zone, to ensure blood circulation, prevention of swelling and headaches.