While many may know about the dangers of sitting at a desk for long hours, few are aware of the dangers of sitting for long journeys. However, it turns out that sitting for long journeys via bus, airplane or train could have you need to visit a chiropractic doctor just as soon as your work desk would.
To keep the dreaded effects of sitting from setting in on your main joints and muscles, here are some stretches you can do while seated on a long flight or ride.
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The Upper Back
On a long trip, your body can start to tighten up really fast. This is especially likely if you have long limbs as you are forced to sit hunched over in a state of serious discomfort. The muscles in your upper back, specifically your trapezius and your rhomboid muscles could find themselves overtasked, leading to serious pain. To resolve this, get both feet on the floor and together. Then, lift both hands with your elbows bent and your palms facing each other. Place your right elbow inside the crook of your left arm and then twist your arms together so that the fingers on your left hand touch your right palm. Repeat in the other direction.
The Mid-Back
Once your upper back gets tight, your mid-back is usually next in line. To keep it loose, cross your right leg over your left, and then slowly twist your upper torso towards the right. When you are done, switch left leg over the right and then twist toward the left side.
The Neck and the Shoulders
Before you began feeling pain in your upper back, you probably felt it in your neck and shoulders or in the form of a headache shooting from those areas. To find relief from this pain, bring yourself to an upright seated position and brace yourself in your seat with your right hand. Take your left hand and put your fingers to your right ear. Then slowly pull your head in the direction of your left shoulder, this is stretching the neck and the trapezius. After taking five deep belly breaths in this position, shake out and switch to the left side.
The Hips
When you sit, it is only a matter of time before your hips become tight – leading to lower back pain. While taking every opportunity you can to stand up and walk around on a long trip is a good idea, you can also try easing up your hips by crossing your right ankle over the opposing knee and then slowly pushing the knee towards the floor to feel a deep stretch in your hip rotators. Then, still keeping your knee down, push your belly (not your chest) towards your thigh to create a deep stretch in your butt. When you are done, repeat the stretch on the other side.
The Ankles
Swollen ankles are indeed a thing to battle when on a journey. One good way to battle this challenge is to stay as hydrated as possible when on a long journey. Another good thing to do is to keep your ankles mobile by doing ankle rolls that will keep the blood flowing through the joints. Lift your right foot a little off the ground and roll your ankle in one direction for a few rolls and then in the other direction. Remember to roll both ankles.
Other than these stretches for your major joints and muscles, try to keep these muscles engaged and pain-free by sitting with good posture. Set your feet flat on the floor and together. Make sure your butt goes all the way to the back of your seat so that your entire spine can align in the seat, and push the top of your head up to keep your back straight.
You also want to try to stand up and walk about every thirty – forty-five minutes if you are on a plane or a train, or at any possible stop if you are in a car or a bus.
