Going on holidays? Exercises for travelling.
Holidays are almost upon us! Are you making the most of the time off by getting away? Here are my top tips and top exercises for travelling for keeping mobile and functioning well!
Christmas and New Year can be such a wonderful time, especially if you’re lucky enough to escape for a few days. However, for some patients, the idea of sitting in a car or a plane for long periods of time or sleeping in different beds can be a bit daunting. If you’re already seeing an Osteopath, they may provide you with some exercises for travelling, stretches or advice specifically for your complaint, otherwise you might find these tips beneficial.
- If you’re going on a road trip take a little extra time out to make the most of the beautiful lookouts or the amazing towns along the way. Getting out of your car regularly gives you a chance to stretch your legs, move around, get the blood flowing and keeps you from stiffening up. You may find it also helps to keep you alert whilst driving!
2. Again, if you’re travelling by car, make some room to take your pillow or your travel pillow (it could even fit in your luggage if going by plane 😉) with you. Unfortunately, you can’t control the beds you will be sleeping on, but in my experience taking your pillow can make a huge difference. That way you know your head and neck will be nicely supported.
3. While you’re packing your pillow, why not take your favourite heat pack or hot water bottle just in case? It’s a handy thing to have if you find you get the odd ‘niggly’ pain here or there, or are a little apprehensive of how you might feel whilst you’re away and you usually respond well to the use of heat. If you are unsure if the place you will be staying at has a microwave, then the hot water bottle can be a safer bet, as most places have a kettle or access to hot water.
4. Move it or lose it – especially when on a long distance journey! Try and get up and move around as often as you can, this is particularly useful and necessary on those long haul flights. We generally advise most people to move around every 30-60 minutes if you’re not sleeping.
5. Dress comfortably – If you are on a long distance flight try and wear clothes that aren’t restricting your movement or your blood flow.
Some quick and easy exercises for travelling you might like to incorporate into your trip include:
- When you have stopped driving for a break, or when you get up to go to the bathroom on the plane, do a couple of walking lunges with alternating legs. Then when in the cubicle, do a few squats and a few calf raises. These are great exercises for travelling to get things moving when you have a bit more space!
- Otherwise, if you’re stuck sitting for a while you might want to try:
- sitting up nice and tall and bringing your ear down to your shoulder to stretch your neck
- roll your shoulders back a few times
- introducing some rotation to your upper body by twisting your upper body and sliding your hands down your thighs
- bringing your arms overhead and leaning from one side to the other to stretch your side body
- alternating bringing one of your knees up and outwards a few times and doing some foot pumps
Keep an eye out for some quick videos on our social media to further demonstrate these stretches and exercises for travelling.
Happy holidays everyone! We hope these tips keep you moving, growing and thriving!
If you have any questions, please do not hesitate to contact one of our reception staff or Osteopaths at the clinic on (03) 9570 9061.
All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).
You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.
Valued Health Osteopathy offers:
Valued Health Osteopathy is open 6 days a week with early morning and evening appointments.
Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.
Valued Health Osteopathy | Osteopathy Australia