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Fit at flight

01 Back Swing

01 Back Swing

This exercise mobilizes your lumbar spine. This prevents pain and tension while being confined to a narrow space on a plane. Sit up straight and put your feet firmly on the ground. Put your hands on your hips. Then alternate between pulling up your right and left hips from the seat, generating some kind of swinging movement. Important: The upper body should remain as stable as possible and not be part of the swinging.

Repeat 20 times.

02 Pelvic Tilt

02 Pelvic Tilt

This exercise stretches the back and thus helps the spine to straighten. This is how it is done: Sit up straight and put your feet firmly on the ground. Extend your arms in front of your chest horizontally. Breathing out, lift your right arm with its extended hand straight up above your head, while the left arm and it's stretched-out hand move down past the body. Extend both arms backward as far as possible until you feel a slight tension of the back's muscles. Slightly stretch and hold the tension for a few seconds. Return to your original position and repeat with your left arm up and right arm down.

Repeat 10 times for each side.

03 Turning Seat

03 Turning Seat

This exercise stretches the back and thus helps the spine to straighten. This is how it is done: Sit up straight and put your feet firmly on the ground. Extend your arms in front of your chest horizontally. Breathing out, lift your right arm with its extended hand straight up above your head, while the left arm and it's stretched-out hand move down past the body. Extend both arms backward as far as possible until you feel a slight tension of the back's muscles. Slightly stretch and hold the tension for a few seconds. Return to your original position and repeat with your left arm up and right arm down.

Repeat 10 times for each side.

04 Power to Your Spine

04 Power to Your Spine

This torsion workout prevents the build-up of tension during a long flight. Sit up straight and put the soles of your feet firmly on the ground. Place your left hand flat against the outside of your right knee. Then turn your body slowly to the right and look back over your right shoulder as far as you can. Hold the tension for three breaths and then switch sides.

Repeat 5 times for each side.


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