Top Ten In-Flight Exercises to Reduce Jet Lag
Whether business or travel, we
often find ourselves traveling
across time zones and having to
deal with the effects of jet lag.
While you or your clients differ in
the degree of jet lag suffered,
simple adjustments to diet and
activity can reduce these adverse
effects.

What is jet lag? It is a phenomenon that is often explained by the
interruption of one’s circadian rhythms, the body’s physiological sleep-
waking patterns that are regulated by light, food and activity and are
unique for every individual. Typically, when you cross two or more time
zones rapidly, you will be subjected to jet lag.

Symptoms of jet lag include, but are not limited to:

Fatigue
Weakness
Irritability
Lack of concentration
Decreases mental and physical performance
Headache
Impaired night or peripheral vision
What can you recommend to your clients to reduce jet lag? One way is to
suggest they include travel fitness into their in-flight routine to
significantly reduce the adverse effects of traveling. Here are the top ten
stretches to perform on board an airplane that can significantly reduce
jet lag.
A Simple In-flight Travel Stretching Program

Bent Knee Raises – Raise bent knee the to hip height, hold for 2 seconds,
lower while extending knee and repeat. (10 repetitions per leg)

Quadriceps Stretch – While supporting yourself, bend knee, grab your
ankle behind you. Rotate ankle while holding position. (15 seconds per
leg)

Shoulder Shrugs – With arms at side, roll shoulders in a wide circular
movement, both forward and backwards. (10 repetitions each way)

Single Arm Rotations – Rotate your extended arm at the shoulder in a
full circular pattern. (10 repetitions per arm)

Shoulder Stretch – Extend your arm across your chest, pulling it towards
your chest with the opposite arm. Hold. (15 seconds per arm)

Trunk Extensions – Standing with palms on low back, tuck chin and
slowly arch back while exhaling. Hold, relax and repeat. (5 repetitions)

Neck Flexion and Extension – With palms on forehead, flex neck forward
against resistance. Repeat with hands behind head. (15 seconds each
movement)

Side Bends – Feet set apart, legs straight, one hand overhead with other
at side. Bend to side while reaching overhead. (10 repetitions per side)

Upper Back Stretch – Interlock your finger, extend your arms out in
front, bowing your back with palms facing inwards. (2x15 seconds)

Hamstring – Extend leg out in front with heel on ground, bend opposite
leg at knee, reach forward, grasping ankle of extended knee, maintain leg
extension and stretch lower back by pulling towards ankle. (30 seconds
per leg)

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