Introduction
As summer rolls around, many of us eagerly anticipate our much-needed holiday, dreaming of relaxing days by the beach or exploring new destinations. However, the journey to get there can be a different story. Long drives, waiting at airports, carrying heavy bags, and navigating crowded spaces can all take a toll on our bodies, leading to stiffness, back pain, and fatigue. Fortunately, Pilates offers a perfect solution to keep your body limber, strong, and ready for the adventure ahead. Here are some essential Pilates exercises to help you enjoy a pain-free summer break.
1. Standing Pelvis Movement: Relieve Lower Back Tension
Traveling often means sitting for long periods, whether in the car, on a plane, or in a waiting lounge. This can lead to stiffness in the lower back, making it difficult to enjoy your holiday to the fullest. Pelvic Movement is a gentle yet effective way to release tension and increase mobility in the lumbar spine
- How to Do It:
- Standing tall, abs engaged.
- Feet are hip width apart.
- Start by Slowly moving your hips from side to side.
- Then twist gently from side to side.
- Finally make the movement of the number eight with your hips. 6 in one direction then 6 in the other.
This exercise helps to relax the muscles around the spine and improve flexibility, making it easier to handle long periods of sitting.
2. Hip Rolls: Strengthen Your Core and Spine (Bridge)
Carrying heavy luggage or sitting for extended periods can lead to discomfort in your spine and hips. Bridge target areas, promoting spinal articulation and core strength, ensuring that your body stays supported and flexible throughout your travels.
- How to Do It:
- Start by lying on your back (where possible) with your knees bent and feet flat on the floor.
- Perform a pelvic tilt, flattening your lower back into the floor.
- Gradually roll your spine off the floor, lifting your hips off of the floor vertebrae by vertebrae, until your weight rests on your shoulders.
- Reverse the movement by rolling down from the top of your spine, vertebrae by vertebrae, until your back is flat on the floor again.
- Repeat 5 times or as comfortable.
This exercise not only strengthens your core but also massages the spine, helping to relieve tension and prevent stiffness.
3. Chest expansion to help Prevent Slouching and Improve Posture
Travel often involves slouching in uncomfortable seats or hunching over devices, leading to poor posture and tightness in the upper back. Chest Expansion is a great way to counteract these effects by opening up the chest and strengthening the upper back muscles.
- How to Do It:
- Bring both hands behind your back, fingers interlaced.
- Lift your chest and head away from the floor, lengthen through the arms towards the floor behind your back.
- Focus on working your scapular muscles between the shoulder blades, opening up the chest.
- Engage your core by lifting your belly button slightly off the floor to support your lower back.
- Lower your chest back down to the floor and repeat 5 times.
This exercise helps improve posture, reduce the effects of slouching, and keep your upper back muscles engaged and strong.
4. Stretching and Functional Movement to Prevent Stiffness or Pain.
- How to Do It:
- When on a flight, especially a long haul, it is important to move.
- Stand up and take little walks up and down the aisle when possible.
- Stand up, holding onto your seat headrest, Stand on your toes and roll up and down through the ankles.
- Checking the passage way is clear.
- Step 1 foot behind you and straighten the leg, stretching through the back of the leg. (Hamstrings and Calves)
- Repeat on other leg
- Repeat 4 or 5 times on each leg.
This exercise helps improve blood flow, reduces the effects of tight or stiff muscles and joints.
Conclusion
As you prepare for your summer break, don’t forget to take care of your body. Incorporating these simple Pilates exercises into your pre-travel routine can help you avoid common aches and pains, ensuring you start your holiday on the right foot. Whether you’re waiting in the airport, stuck in traffic, or hauling luggage, these exercises will keep you moving comfortably and pain-free. So go ahead, enjoy that well-deserved vacation, and don’t forget to stretch out with some Pilates—your body will thank you!
John McCallum
is an esteemed, Fully Certified Comprehensive Classical Pilates Teacher and takes immense pride as the proprietor of the distinguished Pilates Centre located in Jalon, Spain. His remarkable journey in the realm of Pilates commenced back in 2006, a pivotal juncture when he confronted the diagnosis of three slipped discs in his lower back. Pilates emerged as a beacon of profound hope and rejuvenation in his life. Instead of succumbing to the prospect of surgical intervention, Pilates gracefully assumed the role of his lifeline.
This transformative experience impelled him to make a resolute decision that would reshape his life’s trajectory. Following his journey to become a Pilates Teacher, he passionately extended the benefits he had personally garnered to those in need. This also took him to travel to other countries to continue to learn and have a fuller understanding of the method.
Fueled by an unwavering passion for Pilates, he has forged a dynamic collaboration with a reputable research institution. This strategic alliance enables him to deliver precise and illuminating insights, fostering support and empowerment for individuals interested in the power of this method. His literary contributions have garnered distinction within an array of esteemed global publications.
