Summer is the time to pack up and hit the road on vacation, and our physical therapy team at Nevada Rehabilitation Centers has some suggestions to make the journey more comfortable. Sitting in vehicles or on planes for extended periods does not have to leave you with an achy back, neck or legs!
Here are some suggestions for keeping the joy in your journey, courtesy of the American Physical Therapy Association:
Beforehand:
- Now’s the perfect time to incorporate regular exercise into your daily routine, in order to increase your fitness level and improve circulation and flexibility.
- Prepare your hamstrings, calves, glutes, and lower back for your trip by stretching those muscles to keep them from tightening up during sedentary periods.
Up in the air:
- It’s always best to choose an aisle seat so you can get up and move around more easily. Exit row seating (if available) or upgrading to economy can provide more legroom.
- Maintain good posture by sitting tall with shoulders back and relaxed. Avoid slouching, which can strain your back and neck.
- Removing your shoes and wiggling your toes will improve circulation in your feet and ankles. If you have circulation concerns, consider compression socks for added support
- Get up and walk around every hour or so to improve circulation and prevent stiffness. If there’s room, incorporate your stretches in the aisle or a designated area.
Packing list:
- Bring a water bottle and to help you stay hydrated throughout the trip to prevent muscle cramps. Keep in mind that excessive caffeine and alcohol can lead to dehydration.
- A lumbar pillow for your lower back and a small neck pillow to maintain proper posture will provide comfort and support while you’re seated in a car, plane, or at the airport.
Now’s the perfect time to consult with our physical therapist at Nevada Rehabilitation Centers to receive recommendations on exercises and stretches that target your personalized needs! Please contact us today for an appointment.
By Nevada Rehabilitation Centers
June 28, 2024
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