The Late Holiday Post

Happy belated Thanksgiving everyone! I would have posted this sooner but, due to holiday traffic delays, I finally returned home a week late! Just kidding, of course. However, all the traveling that happens over the holiday season got me thinking about my patients. I noticed that we are all cramped, stiff and immobile for hours on end as we travel. I celebrated the long weekend with family, 3 hours away from my office location. I decided I should head back to reality on Sunday night, and a 3-hour drive turned into a 6.5-hour drive due to traffic. That is when I started thinking (and also going stir crazy) - I need to do some exercises!

This is something everyone traveling could benefit from, whether it is on a train, plane or automobile. When confined to a tight space, some simple core, glute and neck exercises will keep you loose and limber and help you fight the stiffness from traveling. Of course, if you are the driver or pilot, I suggest you work on posture before starting your journey. But for passengers, these exercises will be great to keep you loose!

• -Z translation – using the head rest, keep your neck in neutral position and push your head gently into the head rest, engaging the anterior (front) neck muscles, and bringing your shoulders down away from your ear.

Looking at this picture you can see the head is pulled over the shoulders. Keeping the neck in neutral spine, you will feel the muscles in the front of the neck engage.

• Levator scapulae/Upper trap stretch – to stretch the right side, reach your left hand over your head and gently pull your neck down towards your left pocket while allowing the right shoulder to separate from the ear (best done by sitting on your hand). Repeat action but now pull your head to your left shoulder while still allowing the right shoulder to be pulled down. Follow the pictures below.

• Brugger’s position – Sit upright and approximate (bring together) your shoulder blades, feel the muscles engage in the middle of the back while pulling your shoulders back and turning your arms out, and keep your neck in the –z translation position to maximize your stretch.

Using the -Z translations from above you will maximize the exercise. Remeber to keep the thumbs back and squeeze together the shoulder blades.

• Posterior pelvic tilts – This is a great way to work on relaxation breathing or diaphragmatic breathing. Sit tall, breathe in through your stomach, allowing it to expand out as you exhale, and allow the stomach to pull in and slightly rock your hips under your spine. Feel the sides of your abdomen (core) tighten. This will support the lumbar spine and take pressure off the back.

Although this picture is shown in the supine (laying face up) position, the concept is the same while sitting down in seat. Draw the abdomen in, engaging the transverse abdominis (muscles on the side) and allow your pelvis to slight rock back feeling the engagement of the core and relaxing the muscles in the back.

• Isometric glute contractions – Simply sit tall with you feet square in front of you, and squeeze your buttock muscles allowing them to tighten. Hold for 5-10 seconds and then relax. Great way to work out the muscles you have now been sitting on for hours on end! Also, add in the diaphragmatic breathing, Burgger’s position and –z translation exercises to get a full chain workout!

This image shows the idea of "squeezing the glutes". Although in the supine (laying face up) position. The concept can be transfered to sitting. While in a seated position, contract the glutes together allowed your body to slightly lift off the seat.

Although these tips come after long days of travel have ended (for now), fret not! You can still use these tips throughout your day at work, home or in the office. These exercises will be beneficial any time you are sitting. So if you find yourself sitting while reading this, I hope you found yourself doing the exercises above and that you make them part of your routine!

As always, for more tips visit www.StumpffChiro.com and if any exercises cause more pain, stop and consult a health care provider!