Holiday Tips

Everyone loves going on holidays but it can be a stressful time for the body. Keep these tips in mind when you’re heading off and arrive in tip top shape!

Sit well

• Think about how you are sitting
• If you sit like a banana for 24 hours, don’t be surprised if your back doesn’t want to straighten up when it’s time to get off the plane
• You don’t need to sit upright rigidly for hours, just remember to straighten up regularly and take the load off your spine
• Press your bottom right back into the seat
• Place a pillow behind your mid to lower back for a little extra support
• Avoid straining your neck by lifting your book or magazine up to your eyes
• Don’t cross your legs as it compromises your blood flow

Keep Moving

• Circle your feet and pump the feet up and down under the seat in front
• Clench and relax your buttocks regularly
• Roll your shoulders forwards and backwards
• When you get up to go to the bathroom, stand up and down on your toes while you’re waiting Stand and move
• While waiting to board your flight, stand up.
• Don’t slump in the airport lounge with your legs crossed and your neck forward before you get on a flight
• Don’t use the moving walkways — enjoy the exercise!
• Always put luggage (even hand luggage) on wheels to improve your mobility
• Walk around while waiting rather than sitting and slouching 

Watch that heavy bag on the carousel

• Travel light
• Make sure your bags are on wheels
• Get as close as possible to the luggage carousel and lift bags when they are directly in front of you
• Exhale as you lift the bag off the carousel
• Do not reach and twist to lift – this is the classic mechanism for injuring a disc in the back
• Be careful when lifting luggage out of overhead lockers. Things are often heavier and more awkward than they seem when they are above shoulder height

Once you’re there:

• If you wear orthotics at home, do not rely on a pair of cheap flip flops for all your holiday walking. If you are interested in custom made flip flops, (a flip flop with orthotics built in), just give Jenny a call on 01 213 7000 to discuss your needs. Note that these take 3 weeks from the time your feet are casted
• Do not lie on the sun-lounger all day everyday for 2 weeks if you’re used to being active at home – get up frequently and have a swim, take a walk or your back could stiffen up on you
• Be careful of the pillows in the hotel. If you’re used to sleeping on 1 flat pillow at home, don’t be tempted to sleep on the 4 big 5 star fluffy ones – your neck will protest!
• If you are recovering from an injury, use the pool to your advantage and get in as much as you can  

And finally....send us a postcard to Total Physio!