Wednesday, June 8, 2011

Wellness Wednesday- Exercises on a Plane


In case you haven't heard every first and third Wednesday is "Wellness Wednesday" here at Mom's Best Bets.  I invite you to learn more about getting healthy with Lifetime Family Wellness Center. 
One thing that I have mentioned before is the whole body education and philosophy that Lifetime Family Wellness Center embraces.  I love the pertinent information that is researched and readily available when you walk in through the door.  
The other day I read about in-flight exercises that help to increase the body's blood circulation when you sit for long periods of time on an airplane.  

Ankle circles
1. Ankle Circles
Lift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counterclockwise. Reverse circles. Rotate in each direction for 15 seconds. Repeat if desired.

Foot pumps
2. Foot Pumps
Foot motion is in three stages.
1. Start with both heels on the floor and point feet upward as high as you can.
2. Put both feet flat on the floor.
3. Lift heels high, keeping balls of feet on the floor.
Repeat these three stages in a continuous motion and in 30-second intervals.

Knee lifts
3. Knee Lifts
Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.

Neck roll
4. Neck Roll
With shoulders relaxed, drop ear to shoulder and gently roll neck forward and back, holding each position about five seconds. Repeat five times.

Knee to chest
5. Knee to Chest
Bend forward slightly. Clasp hands around the left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around the knee, slowly let it down. Alternate legs. Repeat 10 times.

Forward flex
6. Forward Flex
With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs toward your ankles. Hold stretch for 15 seconds and slowly sit back up.

Shoulder roll
7. Shoulder Roll
Hunch shoulders forward, then upward, then backward, and downward, using a gentle circular motion.

*more info at
If you or a loved one suffers from headaches or migraines I recommend visiting a chiropractor. Just another reason to schedule an appointment today!  
 *For all of my Hawaii Readers check out to learn more about how you and your family can live a healthier life. 

*If you don't live in Hawaii please check out Bonfire Health which is a collaborative website with Dr. Bruce and two other notable doctors who will give your free tips and information on how to adopt this healthy way of life.

You can learn more about getting a check-up by contacting   


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