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Fit to travel: before you grab your bags, strengthen and stretch your muscles to prevent injury

Teri Hanson

HOLIDAY TRAVEL can be a pain in more ways than one. Not only are the roads and airways extra-busy but the physical stress often leaves your body more susceptible to strata and discomfort. Shoulder and arm injuries as well as lower back spasms are common from hauling around luggage, while poor circulation, fatigue, and muscle cramps may occur when you're seated for a lengthy period in a car, train, or plane.

The good news is that such plights are preventable. "The stronger and fitter your body is the better you'll be able to deal with a long trip." says Declan Condron, a New York City-based certified trainer.

To survive those endless treks between connecting flights at ORD, DFW, or ATL, build strength stamina, and flexibility with Condron's program. It includes exercises to perform before during, and after your journey. Bon voyage!

get ready (3 weeks ahead)

Three times a week--including the day before you leave--do 2 to 3 sets (8 to 15 reps per set) of the 4 strength moves shown here and on page 48. Add these moves to your regular weight-training workout or do them on their own; begin with the following warm-up and end with the cool-down on page 48.

WARM-UP

Perform 5 to 10 minutes of any cardiovascular exercise that incorporates upper- and lower-body movement. This will prepare your muscles and connective tissue for multifunctional moves and help prevent injury. Pick an activity you favor, or follow Condron's suggestions:

* Walk briskly while pumping your arms.

* Do 3 sets of 10 jumping jacks.

* Jump rope for 5 intervals of 1 minute each, resting for 30 seconds between intervals.

step-up with overhead press

1. Holding a 5- to to-pound dumbbell in each hand, stand facing a 6- to 12-inch step; keep your abs drawn in and your shoulders relaxed.

2. Bend your elbows and raise the weights to your shoulders, palms facing each other [a].

3. Mount the step with your right foot, followed by the left, and stand with your feet hip-width apart.

4. Straighten your arms, pressing the weights overhead; keep your elbows slightly bent [b]. Slowly bend your elbows to lower the dumbbells to the shoulders.

5. Dismount the step with your right foot, followed by the left, then repeat, alternating your starting leg.

Benefit: Strengthens the entire body and builds stamina.

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walking lunge with biceps curl

1. Holding a 5- to to-pound dumbbell in each hand, stand with your feet hip-width apart. Keep your arms straight, palms facing in, abs tight, and shoulders relaxed [a].

2. Lunge forward, bending both knees to 90 degrees. Align your front knee with your front ankle as your back knee approaches the floor. 3. Keeping both elbows at your sides, bend them, turning your palms up as you raise the dumbbells to your shoulders [b].

4. Lower the dumbbells by straightening your arms as you push off your back foot and return to the starting position. Repeat steps 2 and 3, leading with the opposite leg. Alternate leading legs with each rep, continuing in a walking motion.

Benefit: Strengthens the legs, buttocks, calves, biceps, and the stabilizing muscles in the torso--good for lifting---and improves endurance.

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dead lift with upright row

1. Holding a 5- to 10-pound dumbbell in each hand, stand with your feet hip-width apart. Keep your arms straight, palms facing the front of the thighs, abs tight, and shoulders relaxed.

2. Moving from your hips, slowly lower the dumbbells toward the floor until you feel a stretch in the backs of your thighs [a].

3. Slowly return to an upright position, then bend your elbows to raise the weights to the front of each shoulder [b]. Lower the dumbbells to the starting position; repeat the sequence.

Benefit: Strengthens the legs, buttocks, upper and lower back, shoulders, and stabilizing torso muscles.

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bent-over row with triceps kick-back

1. Holding a 5- to lo-pound dumbbell in your right hand, place your left hand and left knee on the seat of a sturdy chair.

2. Keeping your back straight and your neck in line with your shoulders, draw your navel in toward your spine. Allow your right arm to hang directly in line with your right shoulder and keep your palm facing in.

3. Bend your right elbow, raising the dumbbell toward your lower ribs [a], then straighten your right arm behind you, bringing it parallel to the floor [b].

4. Bend your right elbow, bringing the dumbbell back in toward the lower ribs; straighten your arm to lower the dumbbell to the starting position. Do reps, then switch sides and repeat.

Benefit: Strengthens the upper back, rear shoulders, and triceps, improving posture and helping prevent back strain.

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COOL-DOWN

Do the stretch below and the 2 stretches on page 49 lengthen your worked muscles and get your heart rate down.

get set (departure day)

Before the shuttle arrives, perform this stretch to boost your energy and warm up your muscles. Do it again as you wait to board the train or plane.

quick pick-me-up stretch

1. Standing with your feet hip-width apart, clasp your hands and raise your arms above your head [a].

2. Bend forward and hang with legs slightly bent [b]. Pause for 2 breaths; roll up slowly to starting position. Repeat 4 times.

Benefit: Stretches lower back, hamstrings, and shoulders; increases circulation and blood flow.

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go! (en route)

Do this easy stretch at opportune moments during your journey to rev circulation and prevent leg, hip, and lower back discomfort.

quadriceps and hip stretch

1. Stand with your feet hip-width apart, holding onto a chair or other support with your left hand. (If you're on a plane, support yourself using an empty aisle seat or by pressing your hands against the wall of the galley.) Bend your right knee, holding your right foot with your right hand, taking your heel as close to your buttocks as possible [a]. Stand tall, draw your belly in, and hold for 10 to 30 seconds. Keep your knees even with each other.

2. Cross your right ankle over your left thigh with the ankle just above the knee. Holding onto the support with both hands, bend your left knee and sit into the stretch for 10 to 30 seconds [b]. Switch sides and repeat.

Benefit: Boosts circulation and flexibility; relieves tension in the quadriceps muscles and upper hips.

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bonus move

at your destination

This full-body twist--which stretches your shoulders, hips, and lower back--is effective for relieving aching muscles after a long journey. It's also a good way to settle in for sleep.

torso twist

1. Lie faceup on your back with one leg straight and the other bending in toward your chest.

2. Take your bent knee across your body, letting your torso twist as you reach your opposite arm out to the side. Turn your head in the direction of your arm.

3. Take the knee back across your body to the starting position. Switch sides and repeat.

Benefit: Alleviates hip and back tension caused by sitting.

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