Some quick tips to keep your body out of trouble while traveling from our PT, Dr. Nicole Haas.
Tricks of The Trade:
1st off, the shape of those plane seats are NOT your friend. Ever notice how they round your back out and push your head forward? That posture is a perfect set up for back and neck pain. Try rolling up your jacket and placing it behind your low back… or sometimes a bit higher up to fill in that that back-pain-maker shape so that the seat comes to meet you… versus your back rounding out to meet the seat. Doing this helps your neck as well. By supporting your back, it allows your head to rest back against the head rest, instead of enhancing the forward head posture that gets you a ticket straight in to neck pain.
How about your shoulder and upper back? If you have room in your seat to scoot slightly forward so you can reach your hands behind your back, clasp them together and pull your shoulders back to open up your chest. This is easy to do in standing as well and will release the tension in your neck, shoulders, and upper back.
Knee-d To Know:
Need in line, those knees. Sitting in a bent knee position for a prolonged period of time is a knee-pain-maker. Sitting with your knees bent in a 90 degree angle has a nickname in the PT world called the “movie goers sign” and is directly correlated with knee pain. So do your best to move and get out of that seat to stand up… when the captain says it’s safe to move about the cabin, of course. Even if unable to stand up, try to sneak your foot under the seat in front of you to at least slightly stretch that leg out. Your knees will thank you.
Use The Aisle As Your Runway:
One of the best things that you can do for longer flights? Use your route down the aisle as a dynamic stretching walkway when going to the bathroom. Seriously. And if you get funny looks, you have my permission to say “our PT Nicole said I should do this” and be sure to tell them they should do it as well if they want to avoid getting of the plane in pain. Try walking one direction to get your calf muscles moving by stepping up on to your toes, then lowering before you take the next step. Sort of like adding a spring to your step. Then walk your way back using mini dynamic lunges. Think more of taking a step forward as you stretch the opposite leg back to open up the front of your hips. Strut your way into mobility as you head back and forth.
Bottom line is to try to keep moving during your flight whether in your seat or walking down the aisle… and to make sure you’re in as best of position as you can be while siting in those plane seats shaped to make all PTs cringe. As those seats and rows seem to be getting smaller and tighter, your attention to movement and posture will keep your body happy out of trouble during and after your flight.
Safe travels and happy holidays!
Read more about Dr. Haas and how she supports CrossFit Sanitas members and the Boulder community
http://www.crossfitsanitas.com/physical-therapy-in-boulder-at-crossfit-sanitas/