A SMOOTH LANDING
A SMOOTH LANDING
Anyone who travels a lot, especially flying, knows how painful it can be. Regardless if you are in first class or coach, sitting for an extended periods of time can cause serious pain and other issues like dehydration, swelling in the legs, and stiffness of the back. When you are sitting and not able to move for long periods of time muscles stiffen and tense, blood circulation decreases, and even blood pooling in the legs increasing the risk of Deep Vein Thrombosis. Now imagine all of this while you’re already suffering a pre-existing condition.
Whether you are jet-setting off on an exciting adventure, or you’re lifting off for a work trip, the goal is to arrive in the best shape and make a smooth landing! No one wants to be nursing back pain while sitting through a board meeting, or suffering leg cramps while vacationing which is why we at Plaza Physiotherapy Clinic have put together a short list of tips and exercises that can get you from point A to point B happy and healthy.
1. WHEELS ARE YOUR FRIEND
If you can avoid slinging a thirty pound bag over your shoulder, we highly recommend doing so. When packing, opt for the suitcase with wheels so you won’t put unnecessary strain on your shoulder or back. If wheels aren’t an options, try using a backpack that can be worn evenly over both shoulders and distribute the weight so one side isn’t more burdened than the other.
2. NECK WOES
If you’re a sleeper, then the window is best for you, but you’re going to want to invest in a good neck pillow. This is one area you won’t want to go cheap on. You are looking for a firm pillow that supports your neck all around, rather than just warming the back. When you aren’t sleeping, be sure to roll that neck from left to right and back again to prevent the onset of neck pain. You can also tuck your chin into your chest then push it back towards the ceiling.
3. WALK IT OUT
If you fidget or pace, then choosing an aisle seat will work best for you. This way, you can pace the aisle and won’t have to disrupt those sitting next to you. Having the advantage of the aisle can change the way you exit the plane, as you are allowed the luxury of walking the aisle and stretching. Get up and move around. When it is safe, walk the aisle and stretch your legs. There may not be a lot of opportunities to do this, but there are bound to be a couple chances to move around the cabin.
4. CIRCLE LEFT AND RIGHT
Ankle health will help keep the blood circulating in your feet. While sitting, raise your leg up and circle your foot clockwise ten times, then reverse the circle. Do this for each foot.
5. BACK UP
While the next two exercises are focused on the knees they have been proven to help ease and prevent lower back pain. First, is the knee raise, which you do from a sitting position with knees bent. Raise one knee up to your chest, then the other. Repeat ten times and rotate sides. The second exercise is the knee hug, where you hug your knee towards your chest, holding it for as long as comfortable, then releasing to the other side.
6. FORWARD FOLD
One restorative pose that can be done from a seated position on a plane is the Forward Fold. With your feet on the floor, slowly fold forward, easing your chest towards your thighs. To extend the stretch, move your hands slowly down the front of your legs until they reach your feet or the floor. This will help with spine health and mobility throughout the flight and afterwards.
There are a number of stretches you can accomplish from the close confines of your seat. Be sure to keep in mind your neighbours, but working to maintain blood circulation and mobility is the key to long flights. If you’re feeling tense after a flight, or are experiencing neck pain, back pain or any sort of leg related pain, book in for a physiotherapy session at Plaza Physiotherapy Clinic. We can help you enjoy a smooth landing.
Plaza Physiotherapy Clinic, located conveniently by Metrotown in Burnaby!
