Roots Health Clinic


  • Čeština
  • Visit our Location
    Americka 831/24, Praha 2
    Give us a Call
    Send us a Message
    [email protected]
    Opening Hours
    Mo, We, Fr : 8:00-14:00
    Tue, Thu : 14:00-19:00

    Mon – Thu: 08:00-19:00 / Fri : 08:00-14:00 

    Pain free travel

    Traveling is fun but it takes a toll on our body. The long flight, the new bed and the change in time zones can all make contribute to an ache in our back and possibly ruin our experience. It is likely that you sit all day like most people and you already know that it can make you feel restricted, lethargic and possibly affect your over health.

    Besides for the obvious standing up regularly during our travel, we can consider the three stretches that can help ease some of the tension in our muscles and joints.

    Žena s batohem jdoucí v ulici a v ruce drží kufr.

    Neck stretch

    Sit on your right hand with your palm up and depress your right shoulder.

    Bend your head laterally to the left, actively trying to bring your left ear closer to your left shoulder. You should feel a stretch on the right side of your neck. Hold that position for 15 seconds and repeat on each side three to four times.

    Sitting hamstring stretch

    Sit at the edge of a chair and straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh by arching the back, without leaning the trunk of the body forwards. Hold this stretch for 30 seconds, and then repeat 3 times for each leg.

    Chest Opener Chair Exercise

    Sit toward the front edge of the chair and reach your hands back to hold on to the sides of the chair. Pull your elbows backward and squeeze your shoulder blades together as you bring your chest forward and hold for 15 seconds. Repeat this 10 times and you will feel warmer in the hands as the circulation in your palms increases.

    Hip Flexor Chair Stretch

    Shift your body to one side of the chair and extend that side leg behind you so that the knee is down on the ground. You’ll be in a supported lunge position, with the front leg bent to 90-degrees, and that side hip supported. Lift your chest up and squeeze your rear glute. You should feel a nice stretch in the hip flexor. Hold for 30 seconds, then repeat on the other side.

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