Butler Physical Therapy - Exercise Tips

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EXERCISE TIPS YOUR PASSPORT TO GOOD HEALTH Have you been bitten by the travel bug? Wherever you roam, you'll probably walk more, bend more, and twist and turn more. That's why it's important when you plan your travel itinerary to include exercises that will keep you limber while you're on the go.
TRAVEL TIPS Several weeks before your trip, take a 20 to 30 minute walk, 3-4 times a week, wearing the shoes you will wear on your trip. Before you climb into a car or board a plane or train, do some stretching exercises to relax the muscles in your neck, shoulders, back, trunk, arms and legs. Turn your head slowly as far to the left as is comfortable. Then turn your head to the right. Repeat 3 times. Shrug your shoulders. Make circles with one shoulder, then the other. Touch your shoulder blades together and relax. Repeat 3-4 times. When sitting, keep your knees as high as your hips. Place a pillow behind your lower back for support. Also, pump each foot several times, as if working a car accelerator, to bring back circulation to feet and ankles. When traveling by car, wear your seatbelt and keep the headrest lowered to a position that is in the center of the back of your head. In a plane or train, recline the seat to change your position. Exercise, stretch, or walk every hour in the plane, train or bus aisle. When driving, pull over every hour and get out, stretch, and walk around the car.
Printed by permission of the American Physical Therapy Association.

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