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STILL IN MOTION
Because slowing down isn’t in the plan.
TUESDAY DEEP DIVE: THE STRETCHSunday introduced the Door-Frame Hip Flexor Stretch. Today we build the complete post-flight mobility sequence addressing the four areas most affected by extended seated travel: compressed hip flexors, thoracic kyphosis, neck and shoulder tension, and plantar fascia and calf tightness.
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PHASE 1: HIP FLEXOR AND HIP CAPSULE (5 MINUTES)
Door-Frame Hip Flexor Stretch: 60 seconds each side, 2 rounds
Standing Figure-4 Hip Stretch: stand on one foot, cross ankle over opposite knee, sit back into a gentle single-leg squat. 30 seconds each side.
These two movements address hip flexor compression and posterior hip capsule compression that seated travel produces simultaneously.
PHASE 2: THORACIC SPINE AND SHOULDERS (5 MINUTES)
Standing Thoracic Rotation with arms crossed at chest: 10 reps each direction
Doorway Chest Opener (Issue #36): 30 seconds in each arm position, both sides
Neck and Levator Scapulae Stretch (Issue #27): 30 seconds each side
The supported seat position of long flights produces thoracic flexion without the rotation or extension that daily movement normally provides. These movements rapidly restore it.
PHASE 3: CALF, FOOT, AND ANKLE (5 MINUTES)
Standing Calf Stretch against a wall: 30 seconds each side, straight-knee and bent-knee versions
Foot Circles: seated, 10 slow circles each direction each foot
Toe Extension Stretch: 30 seconds each foot
The plantar fascia and Achilles tighten during long flights from the sustained ankle-neutral position. This phase resolves the foot and calf stiffness that many people notice on landing.
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COMING UP
Thursday provides three travel circuit variations by time window, with specific exercise modifications for hotel rooms with different floor space constraints.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
SIM60 receives no commissions or affiliate compensation for any equipment referenced. All mentions are for illustration purposes only.
