Spring Break Travel Tips
With the Spring/Summer season quickly approaching, many of us will be traveling by plane, boat, or car to various relaxing destinations or vacations. There is nothing worse than feeling stiff, sore, and tired from those extensive traveling days. With prolonged traveling, one of the best things to do for your body is to stretch it frequently and consistently.
Why is stretching important?
Stretching lengthens muscles, which tend to shorten and stiffen with a lack of activity. Good muscle length is important for overall posture, to improve circulation, and release natural endorphins within the body to boost our mood.
During a long flight, at the end of the ride, or during a layover, try these simple stretches or movements to relax, unwind, and feel better during those long travel days.
1. Seated Cat/Cow
While seated, scoot forward to allow space between your spine and the backrest of a chair. Sit tall and place your hands on your knees. Inhale as you extend your head back and look up towards the ceiling, allowing your pelvis to rock forward creating a small arch in your spine. As you exhale, round your spine and look towards your toes, tucking your tailbone underneath you. Repeat the movement 5-8x in a pain-free motion.
2. Spinal Twist
Maintain a tall posture with your left hand on your right knee and your right hand on the armrest beside you. Twist yourself while looking behind you and breathe into the position for 3 breaths. Repeat on the other side, and perform 2-3x per side.
3. Hamstring Stretch
Place one leg straight out in front of you and rest it on the floor or a chair. Place your hands on your thigh, and keep a straight back. Hinge at the hips, and walk your hands down the length of your leg until you feel a stretch along the backside of your thigh. Hold this position for 30 seconds and repeat 2-3x per side.
4. Neck Stretch
Place one hand underneath your thigh and the other hand on your head. While keeping your gaze forward, gently tilt your head toward the shoulder of the arm holding your head, using your hand to apply a light stretch. Take a few breaths in this position while you feel a stretch along the opposite neck/shoulder. If this stretch is too intense, release the arm under your thigh and place it on top of your thigh. Hold this stretch for 30 seconds x3 on each side.
With all of these stretches, it is important to keep them pain-free! It is also important to have a variety of stretches in your routine that are unique and benefit you, make you feel relaxed, and improve your traveling experience.
If you find you are consistently having pain, please reach out to Hulst Jepsen Physical Therapy to evaluate and treat the cause of your
symptoms. Come into any of our convenient locations to schedule an appointment or free 15-minute consultation, or call 616-256-8679 to learn how physical therapy can help you with your pain.
