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The Traffic Jam Workout: 5 Exercises to Do

You're probably hitting a jam more often than you're hitting the gym, so we got fitness expert Lyn Kong to formulate a workout that you can do in a traffic jam!

As a Malaysian, you’re probably constantly stuck in traffic. Besides tapping away on your phone, listening to the radio and watching the guy in the car beside you explore his nose canal, what else can you do in the daily 1.5-hour traffic standstill?

How about getting some exercises done?

Fitness guru Lyn Kong has formulated five exercise movements that you can do while at the steering wheel that’ll leave you revitalized and ready to roll, without causing any unwanted traffic accidents. Go on, do something good for your body in today’s rush hour:

1. Wrist Circles

Source: manbicep.com

Source: manbicep.com

This is an extremely simple mobilization exercise. Grasp both palms together. Roll the wrists in circles, first one way and then the other. You will probably be surprised by how quickly this tires your arms out: the forearm muscles are not usually accustomed to repeated contraction, even gentle contraction. Make the circles small enough that you can
repeat them as many times as you need to. Then, slowly widen the range of movement. Repeat 8-10 reps per side.

2. The Genie Shrug + Circle

Source crossfitnewengland.com

Source crossfitnewengland.com

With your arms by the side of your rib cage, simply raise your shoulders together straight up toward your ears slowly and with control, pause at the top of the movement, then lower your shoulders back to the start position. Change directions every 5 reps.

3. Steering Wheel Squeeze

Source: nikkifitness.com

Source: nikkifitness.com

Place your hands on the horizontal diameter. While maintaining elbows slightly bent, put pressure on both arms as if you are hugging a polar bear. Squeeze for 5-10 seconds, repeat 10 times.

4. Torso Twists 

Source: trinitylaban.wordpress.com

Source: trinitylaban.wordpress.com

Take your right arm, turn to your left to grab the seat area behind the left shoulder. Once you have a firm grip, let your body follow through. You should feel the stretch in your lower back/obliques.

5. Ankle Rotation and Inversion

Source: kinetichealthcalgary.blogspot.com

Source: kinetichealthcalgary.blogspot.com

*ensure vehicle is stationary when attempting this* Lift up one foot and rotate it clockwise 5 times and then counter-clockwise 5 times. Then, invert your ankle and hold for 3 seconds. Then, evert (towards the external foot) your foot and hold for 3 seconds. Complete 3 sets for both ankles.

Have fun at your next traffic jam! But remember to keep your foot firmly planted on the brake pedal, and pay attention to the traffic!

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Contributed by Lyn Kong, certified CrossFit Coach, ACE Personal Trainer, REHAB Trainer, Certified Kettlebell Trainer, & POSE Running Coach. Learn more at LynKong.com
Lyn Kong has been an athlete for 17 years and is an all-rounder in sports and fitness. In 2012, she finished 8th in the 2012 Asia CrossFit Open Competition. She has trained all types of clients of all ages, including athletes, models and children. Certified as a CrossFit Coach, ACE Personal Trainer, REHAB Trainer, Certified Kettlebell Trainer, and also a POSE Running Coach. Her strengths are in sports performance(general/specific), strength conditioning and weight loss.Visit Lyn Kong's Website

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