‘Tis the season for traveling! It’s that time of year for frequent travel to visit family and friends for the holidays. By car or by plane, extended travel can do a number on your body. Aside from fatigue, muscle stiffness can be one of the most common side effects of sitting still for long periods of time. Prolonged slouching, a likely position during travel, can also have harmful impacts on your spine. Before you pack your bags and hit the road, consider a few of the following ways to protect yourself in transit.
Get Moving - When you’re pressed for time, or crammed in an airplane, it can be easy to forget the magic of movement during travel. Taking even just a few minutes to stand or walk around can help to stimulate circulation and prevent stiffness. Whether you’re driving or flying, aim to take 3-5 minutes out of your seat at least every two hours.
Pack A Pillow - Having light support for your neck or back can help to prevent compression and stress on your spine. Pack a small pillow or neck wrap, especially on long trips to promote healthy posture and comfort.
Stretch - Frequent stretching during travel will help to stimulate muscles and ease tension. Stretching can also be a great way to incorporate subtle movement throughout your trip, in between standing breaks. Getting a good stretch on a plane or in the car can be easy, and doesn’t have to be intrusive to your neighbor. Try sitting straight with your feet flat on the floor and hands on your lap. With an inhale, arch your back, pulling your shoulder blades in together and chest out. On an exhale, tilt your head down and roll your shoulders forward, pulling into your chest. You should feel a slight release in your neck and shoulders. (Note: You should avoid heavy stretching while driving. Opt to take a break at a rest stop or alternate drivers if possible before executing).
Hydrate - Staying hydrated will not only keep your energy and focus sustained during travel, but will aid in preventing dry skin or eyes. Muscle stiffness can also be prevented with healthy hydration. Take advantage of refreshments offered on your flight or be sure to bring a water bottle along for the ride.
Do you know that the number of times that stretching is done would normally be more than once on a daily basis? The average count is three times a day. It is the ideal counting on how often stretching should be performed. But some people stretch when they need it. The more times that you do stretching, the more that it can help your body.
Such instances would likely apply to someone who sits in front of his computer all day long. It includes the feeling of being tired, tensed, and stressed. A little arm stretching for both sides could relieve such troubles. Some do it when exercising and others stretch most likely before sleeping because it helps someone acquire a comfortable sleep the whole sleeping duration. Also, if you are in the middle of a huge traffic, instead of getting bad vibes throughout the day, why not stretch the bad vibes away? It could help out, too.
If your body needs to perform movements which require substantial flexibility, this is a notice that a morning stretching can contribute a lot. If you exercise more often, stretching can also be done before or after a workout. Individuals who are suffering from poor postures really need a daily stretching. It can assist with back pain problems. For over 30 years of age, stretching more often can help out with muscle tightening. It is an excellent idea to stay flexible even at an old age because it can enhance the body activities.
Anyhow, stretching doesn’t give limitations to just the typical scenarios mentioned above, many are still unnoticeable because stretching is done normally. It is done anywhere and everywhere. As long as it is properly managed, stretching is beneficial.
If you are a health conscious individual or an athlete, either way, you should never ignore the worth of stretching your body regularly. This is very helpful, given that it’s done properly.
Indeed, you read it right. There are also particular disadvantages in stretching and these might give you something to worry about. But were not here to give you worries, and in fact, we’ll be giving you some heads-up tips to on what we should Do and what to avoid when were on our way to our stretching routines.
Are you ready? Here are the lists to help your stretching habits become health-beneficial as intended. It’s all about being healthy after all.
DO’s of Stretching
- Do warm Ups before stretching because this will make the muscles, ligaments, and tendons be easily stretched.
- Do the 30-second stretching per muscle group. The minimum time per stretch will 10 seconds. In most healthy people, this is adequately helpful to increase range of motion. But let the muscle lengthen slowly because it must not be forced.
- Do make sure that the muscles are warm and not cold after warm-up and workout.
- Do contract-relax and hold-relax in stretching and do breather deeply through each stretch.Do learn to listen to your own body so that you will know its capacity.
DON’Ts of Stretching
- Don’t overstretch your muscles to the point that you are hurting yourself. Be patient enough.
- Don’t bounce the stretch because instead of lengthening your muscles effectively, the opposite will occur.
- Don’t overextend your joints in stretching. Bending them farther than it is meant to go could cause injury.
- Don’t do stretching when you are planning to run and do other intensive physical activities.
Stretching is good to the human’s health but you should see to it that you are always doing it properly.