What kind of body care is suitable for people who don't exercise regularly?
Higa suggests body care that suits each person based on their everyday lifestyle.
Higa: I'm sure you exercise for work, but what is your normal lifestyle like? The stretches I recommend to people who don't exercise at all and people who are used to going to the gym are different.
Ito-san: I don't exercise at all.
Higa: For Ito-san, who doesn't normally exercise, I'll show you not only stretching but also some light muscle training methods that you can do even when traveling.
Easy stretches you can do while sitting on the plane ①
Ito immediately practices some stretches that can be done while sitting. "I'm pretty flexible," she says.
Higa: When you're traveling for long periods of time, is there anything you do to take care of your body?
Ito-san: I bring something like a sponge to put between my toes. I feel so much better when I put it between my toes on the plane.
Higa-san: That feels good, doesn't it? Well, I'll show you a stretch you can do while sitting on an airplane. Place your left palm on the backrest, twist your upper body to the left, and place your right palm on the outside of your left knee and hold that position for about 30 seconds.
Ito-san: You know, sometimes you have to quietly fight with the person next to you over the armrest, right? This is great because you can use your knees and the back of the chair without touching the armrest! It's a small movement, but you can still feel your back straighten, which is great!
Easy stretches you can do while sitting on the plane②
A few easy stretches to prevent your legs from getting sore on a long flight.
Higa: Next is leg stretching. Sit a little shallowly, put one leg straight out in front of you, and place your heel on the floor. Place both hands on your groin, lean forward, and keep that position for about 30 seconds.
Ito-san: Ah, I feel like my Achilles tendon is stretching. When I lean forward, it's easy to tell that it's stretching!
There's a pose I'd love to do on the plane but it's hard to pull off.
Ito-san: Just lifting your arms up stretches your upper body and feels great, but it's hard to do stretches that require a lot of movement on an airplane, right?
Higa-san: Feel free to try it out during your toilet time. You can also do some light muscle training in the toilet.
Mini muscle training①
Higa: When you sit on the toilet seat, just take your time and sit down slowly, and you will strengthen the muscles in the front of your thighs.
Ito-san: Eh? Take your time to sit down.... You're right! It makes my thighs tingle! When I go to the toilet, I have a natural instinct to sit down and relieve myself, but I try to hold myself back and do it when the next person isn't waiting (lol). It seems like it would be good to do it every time I sit down, but will other people think I'm weird?
Mini muscle training②
It's surprisingly easy to do, as it can be done repeatedly with vigor using reflex movements.
Higa-san: When you get to the hotel, try bending forward to loosen up your body and train your muscles. Stand with your feet slightly wider than shoulder width and bend forward, inserting both hands between your legs. The momentum will bring your body back to its original position, so stand up and bend forward again. Repeat this 10 times to easily train your abdominal, back and leg muscles.
Ito-san: I can feel the definite aftertaste of "I moved my legs and the backs of my thighs." It's quite a satisfying experience. This is simple, but it's very refreshing.
Upper body intensive stretching
"I can do it in a fun way! I'll do it while singing."
Higa: I'll also show you an energizing upper body stretch. Raise both arms and tilt your upper body left and right alternately. You'll feel a comfortable stretch in your sides, arms, and sides.
Ito-san: This is the one we do at the end of a live show to get everyone excited! When they say "Everyone join in!" and we sing "La la la la ♪"! Wow, it's just a stretch, but it gets me pumped.
Ito-san refreshes himself with the Daruma pose
"I roll around using my hunched back. It's kind of fun."
Higa: You have a flexible body and above average strength, so I recommend you train your abdominal muscles with the Daruma pose. Sit on a flat surface with your legs crossed, and with your hands on your knees, roll your back onto the floor. Then use the momentum to get up and roll your back onto the floor again, repeating the movement.
Ito-san: I can feel each vertebrae being stimulated. It's a little difficult, but the rolling is kind of fun! I feel like my abdominal muscles are gradually working! I never knew there was a muscle training that could make the most of my hunched back! (laughs)
Ito-san's core strength is "trained by instinct"
"I never thought I'd have to have my strength checked (laughs). But I'm pretty confident."
Higa: Finally, let's check your core strength. Stand with your feet shoulder-width apart, stretch your arms out in front of you, squat down, and then stand up.
Ito-san: Yes. What do you think?
Higa: That's amazing! Some people lose their balance even when they just squat. People like you who can stand up easily have strong core muscles.
Ito-san: I once did a show where I was hung from a ceiling by a rope and had to break through a wall, and now that I think about it, I was praised for it. Even though I was hanging precariously, I was able to keep my body vertical and charge through the wall, so they said I had a strong core (laughs).
Higa: I felt that way when I watched their movements today.
Ito-san: I think it's an instinct for survival. I wonder if it makes us stronger as living beings.
Higa: Even when you're traveling, be sure to continue stretching and light muscle training.
Ito-san: Yes! Thank you for teaching me a good method. I'll try it while talking to my instincts (laughs). Thank you very much.
Asako Ito
Currently active as a solo comedian. He has many regular programs, including "Hirunandesu!" (NTV/Tuesday), "Merengue no Kimochi" (NTV/Saturday), and "Sekai no Hate Made Itte Q!" (NTV/Sunday). Yamada Japan 10th Anniversary Performance 2nd "9 de Kataga Tsuku" (written and directed by Yamada Yoshitatsu) March 13th (Wed) - March 17th (Sun) 2019 at Shinjuku Mura LIVE.
Kazuo Higa
Representative Director of CALADA LAB. After graduating from the Waseda University School of Sports Science, he went on to graduate school at the University of Tokyo. He studied muscle physiology at the Ishii Naokata Laboratory. He has led many clients to successful dieting with the "Ebisu Method" based on scientific evidence. While conducting more than 200 personal sessions per month, he also writes and gives various seminars.
The contents published are accurate at the time of publication and are subject to change.
