Aviation for Women is the flagship member publication of Women in Aviation International. Articles feature women who have made aviation history, professional development ideas, and current-topic articles.
Issue link: https://afwdigital.epubxp.com/i/694422
32 Aviation forWomen J U L Y / A U G U S T 2 0 1 6 groups simultaneously—maximizing your ftness efforts in minimal time. Exercise can be even performed in the cockpit. Although space is limited, there are ways to increase strength and improve circulation by incorporating isometric holds and stretching. For every hour of fight time, try to stand and stretch for fve minutes. Neck Stretch. Keeping your left shoulder down and away, tilt your head toward your right shoulder and hold for 15 to 30 seconds. Repeat two to four times on each side, breathing deeply throughout each stretch. Shoulder Stretch. Beginning with your arm raised straight out in front of you (parallel to the foor), take your opposite hand, and grab just above the elbow. Pull your arm across the body until you feel tightness in the upper part of the back and rear of the shoulder. Hold this stretch for 15 to 30 seconds. Torso Twists. Take a deep breath. As you exhale, begin turn- ing your torso to the right, then grab the back of your chair with your right hand, and grab the center of your right thigh with your left hand. Hold this position for sev- era l breat hs, rela x- ing into t he st retch with each exhalation. Slowly return to the start position and re- peat on the other side. Abdominal Isometrics. Sit t i n g ta l l i n you r c h a i r, t a k e a de e p breath and suck your stomach in as hard as you can. Tense the stomach (imagine yourself bracing for a punch) while maintaining the vacuum. Slowly exhale making Primar Muscles Targeted: Biceps, Quadriceps, Hamstrings, and Shoulders Secondar Muscles: Abdominals ➊ Stand holding dumbbell with your arms straight. ➋ Take a step forward and curl the dumbbells up to shoulder height. ➌ Lower your body down toward the foor, bending at the hips and knees and press the dumbbells overhead to a straight-arm position. ➍ Return to the upright position with your arms by your sides. Complete all reps on one side before switching to the other side. Exercise can be even performed in the cockpit. Although space is limited, there are ways to increase strength and improve circulation. ➊ ➋ Compound Exercises ➋ ➌ ➊ and ➍ Primar Muscles Targeted: Chest and Abdominals Secondar Muscles: Shoulders ➊ Lie on your back holding dumbbells out and away from your body at shoulder level with your arms straight and your feet fat with knees bent. ➋ Raise the dumbbells over your chest, keeping your arms straight as you bring your knees into your chest with your legs bent, slightly rounding your lower back at the top position. Lower the dumbbells and your feet back to the start position and repeat. PHOTOS COURTESY OF CANDICE McFIELD