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Relax on the Plane / Train —

Energizing

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15 mn total

RELAX ON THE PLANE / TRAIN —

Energizing

You are on a journey on the train or on a flight and you have some time to spare for yourself.

Whether you’re going on a holiday, a weekend getaway or a work conference, a journey on the train or on a flight can sometimes feel never-ending. Let How To Spa help you make the most of this time you have and enjoy a quiet relaxing session, with the right advice and accessories.

These tutorials will help you enjoy a great relaxation moment with our step by step guide. You can skip some steps though, if you don’t have enough time or room for example or simply because you don’t feel comfortable doing them at the beginning. The aim here is to listen to your body and mind, and do it at your own pace.

We strongly recommend you to turn your phone off or set it to flight mode and avoid any disturbance while you’re relaxing to make the most of it.

You’ve chosen the energizing result. For a total relaxation,let How To Spa guide you...

You can find all our recommended products on our eshop: https://howtospa.com/en/e-shop/

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Make yourself comfortable

You’re on the train or on a flight and you feel like time isn’t moving fast enough, especially if it’s a long journey. You can even have the time to watch several films on some flights, read a book, do some work, etc. Why not simply disconnect and put this time you have to good use and relax. It may sound uneasy to do in this environment (lack of room and privacy), so let How To Spa show you how to do it.

5 mn

Start by getting comfortable, breathe slowly and deeply, look at the landscapes going past if you can or close your eyes and think of nice things, or moments, like your last holidays for example.

For you to feel warm and comfortable, you can use the pillow and blanket provided on long-distance flights. You can place the pillow behind your back and the blanket on your legs. Why not take off your shoes and put on some comfy socks. On the train or national flight, you can use your scarf or shawl.

You can put on your earphones and listen to some relaxing music, it will help you get into a bubble. We advise you to download: «80 minutes of Music Reiki» on your iPhone (also available on Deezer), or through these websites: https://www. massage-zen-therapie.com/radio-zen or https://www.musique-zen.fr.

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You can find all our recommended products on our eshop: https://howtospa.com/en/e-shop/

2

Relaxation

Before you start, if you feel it’s needed, it’s best to wash your hands or use hand wipes for hygiene purposes.

10 mn You can apply some perfumed oil (advised product «Confiance en Soi» from 100Bon) on your temples and wrists. You can use essential oils to create a relaxing scented atmosphere. A few drops on your scarf can help (product advised from Vie Arôme).

When you’re on such a journey, your body can start feeling a bit numb, we all know that the sitting position for too long is really not good for us.These stretching exercises will help you boost your blood flow and relax your joints and muscles.

• HEAD Slowly and gently turn your head left and right. Then rotate your head as if you wanted to make a circle with your chin, starting in one direction then the opposite.

• LEGS & ANKLES Inhale deeply while stretching your legs as far (and as high) as your seat allows. Relax.

Repeat several times.

Flex your ankles with your feet towards you and then the opposite direction (think of the dance points).

Now rotate your ankles in one direction then the opposite, it helps relax the joints and free them from any tension.

Place a ball under your foot and move your foot on the ball so that it rolls across the whole surface. Do one foot then the other. Ideally, use a spiky reflexology ball. You can often buy them at airports, or get one from advised product from Sissel. They are designed to stimulate your reflexes.

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• TRAPEZIUS With your right hand, grab your left trapezius and massage it in a kneading like movement. Insist on the areas where you feel tensions. Now massage your right trapezius.

• BACK OF YOUR NECK Take a deep breath. Massage the back of your neck using both hands, from the base of your neck up to the base of your head. Massage gently and slowly concentrating on the areas where you can feel tension. Focus on the difference the massage makes to these tensions.

• SHOULDERS & ARMS Grab your left shoulder with your right hand and massage it in a kneading like movement. From there, keep massaging your muscles from your shoulder down to your forearm. Repeat on the other side (left hand grabbing right shoulder).

• EARS Massage your ears cartilage starting at the top and down to the lobes. This movement boosts your attention. If you need to feel awake again, you can even stretch your ears.

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3 The post-massage time: as long as you need or wish!

Now is time to reconnect slowly with the outside world. Open your eyes again, take off your earphones or headphones.

If you wish to take a nap or go to sleep now, you can use a travel pillow to comfortably support your neck and put on one of these sleep masks (products advised Travel Pillow from Ostrich Pillows & Relaxation Cloth Mask with flax seeds and essential oils from Les Décousues). Put a few drops of essential oil on the pillow to relax your mind (product advised from Vie Arôme).

You can keep the blanket or shawl you have on your legs if you wish. If you feel like it, why not ask for a hot drink? You can also ask for some hot water so you can use your own tea bags (products advised Sencha Lemon tea from Nunshen; Energie Bio Elixir infusion from Chic Des Plantes).

A book that our team recommends for a better daily life: the book of Hygge.

Please let us know and share your impressions on social networks. Your next step? Why not try another of our massage tutorials?

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You can find all our recommended products on our eshop: https://howtospa.com/en/e-shop/

www.howtospa.com/en © HowtoSpa 2016-2023 - Photos: Alexis Sciard - illustrations : Lora Hristova Réalisation : www.ecom-design.fr - Créatrice de protocoles d’automassage : Fabienne Crocq