Are you planning trips for this summer? Going on vacation somewhere? If you're planning to be cooped up in the car or an airplane for an extended period of time, it's always a good idea to get out and stretch occasionally to make sure your muscles don't get cramped. These body weight strength based exercises are great for full stretches of your muscles. Do these movements when you stop for gas or in your hotel room. If you don't have access to a gym where you're going go for walks or runs and then compliment that cardio with this quick little workout.
1. Deep squats into ceiling touches - Squat down as low as you can. Come up and stretch your arms and hands up above your head and reach for the ceiling. Stretching your back, shoulders and legs while you stand. (See the video for proper squat technique)
2. Calf raises - Start in a standing position. Slowly rise up on your toes, keeping your knees straight with your heels off the floor. Hold for 3-5 seconds, then come down. For more range of motion and a bigger challenge, try standing on a step and lower your heels as you come down.
3. Clock lunges - This exercise you will do one side at a time. Start with your right and do a traditional forward lunge. Then take a big step to the right and lunge again. Finish with a step back for a backwards lunge all using your right leg. Repeat using your left leg to work that side of your body. (See the video for proper lunge technique)
4. Contralateral limb raises - Lie on your stomach with your arms outstretched and palms facing one another. Slowly lift your right arm and left leg. Keep them straight and don't move your torso or head. Hold the position for 3-5 seconds then lower down. Repeat with your left arm and right leg. (Similar to a Superman which is in the video below)
5. Jack knife sit ups - Lie on the floor with your hands to your sides. Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.
6. Side bridges - Also called side hip raises. Lie on the side of your mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.