00:00One of the dangers of long-haul travel and sitting for long periods of time is
00:04the formation of blood clots. I spoke with Dr. Raj, health medical editor, to
00:08come up with a series of exercises that you can do in your hotel room before
00:12your flight to help prevent blood clots. For this move we are going to focus on
00:16your calves. It is important when you're traveling and sitting for long periods
00:20of time to make sure that you're stretching your calves to avoid getting
00:23blood clots. So you're gonna come down to the ground, you're gonna find your
00:27downward dog position. So hands are flat on the ground, butt is up towards the
00:31ceiling. From here you're going to alternate, pressing both heels down
00:35towards the ground, keeping the legs nice and straight as you press through. This
00:43is another great stretch for your lower body, which is perfect because blood
00:47clots usually form in your lower body when you're sitting for long periods of
00:49time. So you want to find ways to really move the blood, circulate the blood, and
00:53stretch out your lower body. You're gonna start with feet hip-width apart. You're
00:59gonna hinge forward, reach for your toes. Go ahead and walk your body into a
01:02plank. Once you're here, you're gonna drop your hips down, look up. Back up, walk your
01:09hands back to your feet, and you're gonna stand up and repeat that.
01:30Often when we're sitting for long periods of time, our hips can get very tight. So
01:35this stretch is to target your hips and help you loosen them up. You're gonna stand
01:39on one foot. Go ahead and take that right ankle, cross it over your left knee. You're
01:43gonna sit down as low as you can go, and as you sit low you're gonna start to feel
01:47that stretch on the outside of that hip. You're gonna hold it for several seconds,
01:51then you're gonna stand up and switch legs.
01:58To avoid getting blood clots in your lower legs, you want to make sure you're doing activities that flex and extend the ankles.
02:06To avoid getting blood clots in your lower legs, you want to make sure you're doing activities that flex and extend the ankles.
02:21Toe raises are a great way to do this. You're gonna stand with your feet hip-width apart. You can use something to balance.
02:27You're gonna raise up onto the balls of your feet, and I want you to squeeze everything from your toes all the way up to your butt,
02:33feeling nice and activated, tight at the top, and then you're gonna lower down, heels to the ground. Then repeat.
02:56So this is another move that is great for the back of the legs. It's gonna target your calves as well as your hamstrings.
03:00You're also gonna get your shoulders involved. Stand on your right foot. Take your left foot out in front.
03:05Go ahead and flex that toe up to the ceiling. You're going to reach down, bending your right knee.
03:10Reach with your hands towards that foot, past the toe until you feel the stretch.
03:14Then come up tall. Reset. Put your other foot forward.
03:18So here's another great move that targets the front of the hip, and it also works your knee flexion and extension.
03:37So you're gonna come down to the ground. I want you to start in a half kneel position.
03:42So start on your right knee, left foot is flat on the ground.
03:47Go ahead and bring that right hand down to the ground, and you're going to extend that leg, squeezing it, squeezing your butt,
03:52so you can feel the stretch through the front of the hip, and then lower that knee down.
03:56And then repeat.
04:19Remember, for more great travel tips, go to travelandleisure.com.
04:22And for more fitness advice, go to health.com.
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