© 2016 JOELLE KARAM

Workouts on the Go

 

I never travel without my bands. They're light and easy to squish into my luggage for a workout on the go.

 

Here are my top exercises to help me prep for the long hours of sitting and carrying and pulling bags. They're great for recovery after you get to your destination!

 

I usually aim for about 10-15 reps of each exercise, anywhere from 3-5 sets based on how I feel that day and how well I can maintain my form. Its perfectly normal to have some days better than others with these types of exercises. They are "activation" exercises which promote awareness of muscles and body areas as much as (or even more so than) it is about strengthening the muscles. So it really is about the mind and body!

 

 

One key element to all of these exercises is breath. Remember to breathe through movement, inhaling to prepare and exhale through the effort. As one of my mentors, Julie Wiebe PT, says "blow before you go". I love this mantra.

 

 

1. Clamshell

(with or without the band, this will work the outer hip muscles, particularly gluteus medius, important for pelvic stability during gait)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. Side Leg Raise

Start with the band around the thighs. Make it harder by bringing the band closer to the ankles

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NOTE: with all the above sidelying exercises - make sure your hips stay square forward and there is a tiny space between the floor and your waist (think: reaching the top leg long, away from your head)

 

 

3. Bridge

Keep knees and feet hip width distance apart, maintain a neutral spine, avoid a posterior pelvic tilt (bum tuck) as that takes you out of neutral

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4. Four Point Hip Extension

Note: Keep the hips level and try not to lean over the bottom leg. Keep equal weight between the hands and bottom leg (this needs LOTS of core stability). You should not feel this in your low back, if you do, then don't lift your leg as high

 

 

 

 

 

 

 

 

 

 

 

 

5. Four Point Fire Hydrant

Note: Keep the hips level and try not to lean over the bottom leg. Keep equal weight between the hands and bottom leg (this needs LOTS of core stability). You should not feel this in your low back, if you do, then don't lift your leg as high

 

 

 

 

 

 

 

 

 

 

 

6. Bird Dog

Note: Keep equal weight between the bottom limbs and hips square to the floor. You should not feel this in your low back, if you do, then don't lift your leg/arm as high

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7. Rotator Cuff: Internal Rotation

 

a) Elbow at your side

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

b) Elbow just below shoulder height

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

8. Rotator Cuff: External Rotation

 a) Elbow at your side

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

b) Elbow just below shoulder height

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

9. Rows

Stay standing up tall (don't lean back), keep a soft bend in your knees. Squeeze the shoulder blades together as you pull the elbows to your side. Keep the shoulders away from the ears!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10. Low Reverse Fly

Same rules as the rows, you'll feel this in the mid back (in the space between the shoulder blades). Keep the shoulders away from the ears!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

*Don't do as I did! Keep your wrists in neutral

 

 

Next time you travel, sneak one or two exercise bands into your luggage, a light one (red or yellow) and a heavier one (blue or green) for workouts on the go.

 

Was this helpful?? Let me know! Send me your questions, comments and what you'd like to see more of!

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Workouts on the Go

February 19, 2018

1/1
Please reload

Recent Posts

May 29, 2018

May 22, 2018

May 14, 2018

May 2, 2018

April 23, 2018

April 16, 2018

April 9, 2018

April 2, 2018

March 26, 2018

March 19, 2018

Please reload

Archive