Travel tips

Travel tips for when you’re leaving the rat race and off to enjoy some time away or an adventurous holiday. When travelling long distances forces us to sit still for an extended period of time it is beneficial for us to get moving as often as we can. Here are a list of tips that you can incorporate in your travels to help minimize the risk of developing soreness or aggravating a pre-existing condition, and therefore allowing you to enjoy your time away. Travelling by car:
  • Make sure to stop every hour for regular stretch breaks. Movement is the key to maintaining mobility and sitting in one position for a prolonged period of time may cause low back or neck pain.
  • During the trip make sure to stretch your neck gently from side to side, and up and down and.
  • Place a lumbar roll or small cushion in the small of your back to help maintain your lumbar curve.
  • Ensure that your seat is in a good ergonomic position.
  Travelling by plane:
  • Request an aisle seat to make it easier to get up and stretch your legs.
  • Place a small pillow in the small of your back to help maintain your lumbar spinal curve.
  • Stretch your feet and ankles during the flight.
  • Keep yourself well hydrated with water (alcohol and coffee will dehydrate you).
  • Take a travel pillow on the flight to support your neck.
  • Take care when lifting carry on luggage into the storage compartment.
  Trapezius stretch
  • Sit up with good posture on a chair with your feet touching the floor.
  • Hold onto the side of the chair with your right hand.
  • Grasp the right side of your head with your left hand. Place your left hand on the right side of your head just above your right ear.
  • Pull your head gently toward your left shoulder – you should feel the stretch on the right side of your neck.
  • Hold for 10 seconds & repeat 3 times.
  • Repeat the same procedure on the opposite side.
  Mid Back extension stretch
  • Lay down on the floor with a rolled up towel or a posture pole (available in our clinic) keeping your knees bent with your feet touching the floor.
  • Make sure that your bottom and your neck are supported on the towel/posture pole.
  • Place your arms out to your sides and relax.
  • Sustain this posture for up to 15 minutes. If you start to feel uncomfortable before 5 minutes, stop immediately.
  Knees to Chest stretch
  • Lay down on your back.
  • Place both hands on your knees and pull them gently towards your chest. This will ease the pressure in the low back and help stretch your tight low back muscles – you may also feel a stretch in your buttocks.
  • Hold stretch for 10 seconds & repeat 3 times.
  Go for a walk outside Fresh air and exercise can do wonders to relieve tension and stress in our bodies.  Whether you are suffer from neck pain, low back pain or headaches, walking provides our spine with mobility which can help to ease stiffness and symptoms. Allow your shoulders and neck to relax while you’re walking.  

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