Surviving the trip….The best exercises for travelling!

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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.

  1. 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.

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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.

(03) 9570 9061

www.valuedhealth.com.au

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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:

Osteopathy

Clinical Pilates

Exercise Rehabilitation

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.

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About Tom McCormick

Dr. Tom McCormick (Osteopath) is the Director and Principal Osteopath at Valued Health Osteopathy in Bentleigh East. Tom is a qualified Osteopath and Dry needling practitioner and is also a Level 1 Strength and Conditioning Coach. Tom has also completed further studies in optimal movement patterns with the FMS (Functional Movement Systems).Tom believes it is important to address the immediate issues causing pain, however feels it is equally important to improve his patient’s ongoing movement, tissue quality, muscle activation and muscle strength in order to optimize injury recovery and reduce the chance of re-aggravation. Since Tom graduated as an Osteopath he has had the opportunity to work both in Queensland and Victoria within private practice and has worked closely with sporting teams. Tom has suffered many injuries and complaints over the years due to his heavy interest in sport. From broken bones, torn cartilage, tendon and muscle injuries to even a double hernia repair, this is ultimately what led Tom into the health field. Tom has a hands on approach to healthcare by utilizing a broad range of techniques that are tailored specifically to each patient. Such techniques include mobilization, soft tissue massage, stretching, trigger point therapy, dry needling and exercise rehabilitation. Although Tom enjoys treating athletes, he also thrives on the sense of enjoyment that comes with helping his patients of all ages with many other injuries. Tom also has experience in treating headaches, back and neck pain, hip, knee and ankle injuries and shoulder and elbow pain. Here at Valued Health Osteopathy Tom will use his Osteopathic experience, coupled with his further training to assess, diagnose, rehabilitate and treat in order to get you moving better with less pain. Outside of work Tom loves to travel, watch plenty of sport, exercise and loves a good coffee.