You’ve been looking forward to this vacation for months; don’t let pain cramp your style
and derail your much deserved R&R. Here’s a way you can prepare for some fun in the
sun this summer without any nagging symptoms making your road trip or flight feel like
it’s 3 hours longer; your kids do enough of that already.
Travel-Friendly Mobility Exercises
To prevent stiffness and ease tension during your summer travels, try and implement these exercises into your routine. Remember motion is lotion! The more stagnant you are during your summer travels the more stiff and achy you’ll become.
- Chin Tucks: Pull chin back towards spine without extending neck to help maintain posture. Can be done in sitting/standing/lying down
- Neck Rolls: Gently roll your neck clockwise and counterclockwise to relieve tension.
- Back Extensions: When standing, put the palm of your hands on your butt, keep your knees straight, and lean backwards until you feel a mild strain in your lower back. This helps counteract long bouts of sitting.
- Shoulder Circles: Rotate your shoulders forward and backward to improve mobility.
- Torso Twists: Twist your torso from side to side to loosen up your back.
- Ankle Rotations: Rotate your ankles clockwise and counterclockwise to keep them flexible and prevent swelling.
- Knee Lifts: Lift each knee towards your chest to stretch your hip joints.
Pre-Summer Tune-Ups
Optimize your movement before vacations and summer sports with these tune-up tips.
- Schedule a check-up: Ensure your body is in top condition by scheduling a
physical assessment. - Focus on flexibility: Include regular stretching in your daily routine.
- Strengthen key muscles: Work on core and leg strength for better support during
activities. - Practice good posture: Be mindful of your posture to prevent back and neck pain.
Tips for Long Road Trips
Make those long drives more comfortable with these suggestions.
- Take frequent breaks: Stop every couple of hours to stretch and walk around.
- Use a lumbar support pillow: Help maintain proper spinal alignment while sitting.
- Stay hydrated: Drink plenty of water to avoid muscle cramps.
- Wear comfortable clothing: Opt for loose-fitting clothes to allow for movement.
| Area | Exercise/Tip | Benefit |
| Neck | Chin Tucks or Neck Rolls | Reduces tension |
| Shoulders | Shoulder Circles | Improves mobility |
| Back | Anterior Pelvic Tilt or Torso Twists | Loosens muscles |
| Legs | Knee Lifts | Stretches hip flexors |
| Overall | Frequent Breaks | Prevents stiffness |
