Try the stretches in this section as you are getting settled into your seat. They will help you get comfy and prepare you for the next step of your journey.
First, sit on your sit bones; to find these sharp bones, place your hands under your buttocks and rock forward and backward until your weight is on these two bones.
Notice that when you rise forward, your body aligns atop your sit bones; your back straightens, your chest expands, and your shoulders, neck, and head rise and align.
Now sit back on your tailbone—everything slumps and drops, including your mood!
Rise forward again. Feel your spine lift into a straight line all the way up to your head, and hold.
Let your shoulders relax, soften your jaw, lower your chin, and take a few deep, calm breaths.
Courage is like love, it must have hope for nourishment.
—Napoléon Bonaparte
While sitting, interlace fingers below one knee.
Bend leg up toward your chest.
Stretch forehead to knee. Hold and breathe.
Switch legs.
While sitting, cross your left leg over your right.
Place your right hand or elbow on the crossed knee.
Gently turn your body to the left and look behind you.
Switch legs and twist the other way.
Our greatest glory is not in never falling, but in rising every time we fall.
—Confucius
Sit near the edge of your seat with your arms on the armrests, holding the sides with your hands.
Gently stretch your chest up and forward and tilt your head slightly backward.
Relax and breathe into the stretch.
Then slouch down and let your head drop forward.
Feel your spine rolling forward and backward with each stretch.
When you’re done, smile and introduce yourself to your neighbors.
We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend.
—Robert Louis Stevenson
This stretch series works on all modes of transportation—planes, trains, buses, and ferries. It’s amazing what a bit of stretching can do to bring relief!
Slowly roll your head around in a wide circle in both directions.
Find a tight spot and stop.
Hold and breathe, letting your breath release the tightness.
Raise your shoulders to your ears, hold, breathe, and then drop.
Roll one shoulder and then the other in wide circles in both directions.
Stretch your left arm behind your back.
Grab your wrist with your right hand.
Drop your head to the right.
Roll head slightly and explore any tightness.
Stretch and breathe.
Repeat with other arm.
Bend your left arm above and behind your head.
Grab your elbow with your right hand and stretch upward.
Breathe and let shoulders relax.
Repeat with other arm.
Place both hands on your shoulders and neck.
Squeeze with your fingers and hold for a moment or two.
Rub vigorously in circles while keeping shoulders relaxed.
Wrap one hand around the opposite forearm.
Squeeze the muscles with thumb and fingers.
Move up and down, from your elbow to fingertips and back again.
Repeat with other arm.
Worry often gives a small thing a big shadow.
—Swedish proverb
When turbulence hits, let your shoulders drop, relax tight muscles, and release facial tension. Remind yourself to breathe slowly, and focus your attention on your breath. Make the out-breath two times longer than the in-breath. This will immediately calm you.
Repeat this mantra: “I am calm.”
Courage is not the lack of fear. It is acting in spite of it.
—Mark Twain
Grab onto something solid about shoulder height to either side. If you’re on the bus, the poles work well. If you’re on a plane or train, try the overhead compartments.
Gently let your body lean forward and your chest stretch outward.
Relax your head and breathe.
Feel the nice stretch in your chest and shoulders.
Two great talkers will not travel far together.
—Spanish proverb
At the end of the journey, you may feel stiff and tense. These pre-landing stretches are sure to loosen you up and get your circulation flowing.
Tighten your tummy, straighten your legs as much as you can, and lift them half an inch off the ground.
Let your chest rise, and push your elbows into your seat-back.
Stretch your toes forward.
Rotate your feet in both directions.
Repeat whenever you feel lethargic. You will disembark refreshed and ready to get back on the move.
Sit forward with your feet flat on the ground.
With hands on hips, relax your shoulders and let them drop.
Rotate your torso in wide, slow circles.
Breathe and relax as you explore the tightness.
Close your eyes and place one hand on your belly.
Let your shoulders drop.
Breathe slowly and deeply.
Feel your hand rise and fall.
Allow a gentle feeling of relaxation to flow through your body.
Repeat this mantra: “I am calm and patient.”
Patience is the companion to wisdom.
—St. Augustine
Try not to rush off the plane with everyone else; it will just stress you out and ultimately save you only a moment or two. Before reaching for your bags in the overhead compartment, take a moment to stretch and regroup.
Raise your arms straight above your head.
Interlace your fingers.
Alternately turn palms downward and upward.
Stretch from the ribcage and breathe deeply.
When you reach the end of your rope, tie a knot in it and hang on.
—Thomas Jefferson
Breathe … relax …
imagine getting lost in the Amazon jungle.
Breathe in the fragrant air,
listen to the vibrant life singing,
let the river carry you into a
deep and peaceful state of mind.
For my part, I travel not to go anywhere, but to go. I travel for travel’s sake. The great affair is to move.
—Robert Louis Stevenson
