Work out while on the move

Quick tips for the frequent traveller.

Frequent travellers often adopt a sitting posture irrespective of the mode of travel (by air/land). During the journey their spine is subjected to prolonged stress owing to bad posture, vehicle vibrations and poor ergonomics in the vehicle. Repetitive stress in frequent travellers leads to mechanical injury that, if left unattended, results in disabling conditions. The importance of maintaining a good posture and following proper mechanics during lifting heavy baggage, in prevention of back injuries, cannot be overemphasised.

Neck Isometrics: Place your hands against the back of your head. Begin putting foreword pressure against the back of your head and resist the movement with your neck muscles. Hold for a count of 10. Repeat 5-8 times.

Shoulder stretches: Clasp hands behind the back and raise the hand till you feel a mild stretch over the chest and shoulders. Hold for a count of 10 and relax, Repeat 2-3 times

Hamstrings stretch: Straighten your knee as you gently curl your toes in until your feel a mild stretch over the back of thigh. Hold for a count of 10 and relax. Repeat 2-3 times. Repeat with the other leg.

Wall Squats: Lean on a wall with your feet apart. Slide down on wall till mid way and hold for a count of 10 and push up to the standing position. Relax for a count of three and begin again. Repeat 5-8 times.

Wall push-ups: Facing the wall, lean forward and place your palms flat against the wall at about shoulder height and shoulder-width apart. Bend your elbows as you lower your upper body toward the wall in a slow and controlled motion. Hold for a count of 10. Repeat 5-8 times.

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