How to stretch anywhere, even on the subway

This month, sadly, Betty (bike) had to get packed in exchange for a TTC metropass.

What to do? How can we stay limber on these long cold commutes in the winter by subway, train, bus or automobile?

Eight months out of the year, the 200+kms/week I put in on my bike keeps my legs and heart fit enough to maintain a good level of fitness. Many of you are now outside less and are involved in less spontaneous activity and movement throughout the day.

How can we maintain our level of activity through these blustery months of cold dark hibernation?

The beauty of stretching is you don’t require any props or gadgets. Just find something to hold onto (or not) and go to town on your limbs! If you’ve been sitting all day scrunched in a chair, this alone will give your front hip flexors and hamstrings much relief.

This picture on the left illustrates a two-part stretch that can be done anywhere:

1. Calf Stretch: Our calves are super tight. Nothing wakes you up like a good calf stretch. Assume a short-distance lunge position. Press forward into front leg and really extend through the back leg. Instant calf stretch!
2. Chest Stretch: Hold on to a bar in the subway. Your arm should be at shoulder height and straight. Gently twist away from the bar. This stretch should be felt in the chest area, radiating from the shoulder. If you sit at a computer all day, opening your chest can provide a lot of relief and strength.

Combine these two stretches in your daily commute, and voila! You are stretching/opening your upper and lower body.

Benefits of daily stretching:

1. Improves circulation in body means staying alert through day.
2. A stretched body is a strong body, less prone to injury.
3. Improves desk posture and alleviates repetitive strain damage.
4. When you’re flexible, you can impress people at parties with your tricks.