Pilates Exercises for the Airplane!

Here are some great exercises you can do while sitting on the plane.

It’s the sitting that really gets to our bodies, let’s keep ourselves moving a little bit to help prevent the aches, stiffness and pain that can come with traveling.

Breathing– finding your core. belly button pulling to the back of spine, bearing down into pelvic floor, connecting the diaphragm

Neck Rolls– full neck rolls in both directions, stopping & stretching where it feels tight, try to keep your body still just move neck

Shoulder Circles-full shoulder circles in both directions trying to keep your body still and just move the shoulders

Ankle Circles– full ankle circles in both directions

Roll Downs-moving thru & warming up the spine. use your Pilates breath to engage core

Cat/Cow-flexion & extension of spine. make sure to bear down into pelvic floor during extension to protect lower back

Roll Downs– second set, spine more mobile, deeper core work

Knee Stirs-core work, stabilization of the pelvis. bring knee in towards chest & stir in socket. both directions. uses your Pilates breath to engage core. only your knee & hands should be moving. pelvis stays still

Knee Folds-core work, stabilization. bring one knee into chest. hold for 5 counts. bring back down. switch sides. use Pilates breath to engage core. only leg should be moving. pelvis stable.

Priformis Stretch-cross one ankle over the opposite knee. lean forward.

Side Bending-gentle lean over to one side. stretching the sides of your back. breathe into the stretch. do both sides

Rotation-rotating the spine gently. breathe into the stretch. both sides

Standing Hamstrings-stand with feet hip width apart. bending over. keeping legs straight.

Remember: switch sitting positions frequently, every 1/2 hour would be optimal and move about the cabin whenever possible!

Have a safe flight!!

 For  more information contact The Body Gallery
415-776-6641
pilates@thebodygallery.com
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