Hydrate, Hydrate, Hydrate
Raise your hand if I've said this to you a time (or five)! Travel can induce dehydration in a few ways, whether you're flying or driving. It's easy to opt for drinking less water in exchange for being able to travel longer distances without having to stop. Drink plenty of water beforehand, and keep slowly sipping during your journey to stay energized and avoid feeling sluggish. 

 

Stretch It Out
Take a few minutes to stretch before you hit the road or the sky. Loosen up your back, hips, and legs to get the blood flowing and avoid tightness later! We love range of motion stretches (side to side, rotate, look up/down, stretch the hips forward/backward) and they are quick to do! Start at the neck and work your way down- neck range of motion, shoulder/elbow/wrist circles, mid/low back range of motion, and hip/knee/ankle circles. In about two minutes you can be done and ready to hit the road!

 

Move Regularly
Whether you’re on a long car ride or a flight, take breaks to stretch or walk around. A little movement goes a long way in keeping your muscles and joints happy.

 

Support Your Spine
Pay attention to your seat! Maintaining the natural curve of the neck and low back while sitting are great ways to take stress off of your nervous and musculoskeletal system. This is a good practice for everyone but is especially important if you have a history of arthritis, disc injuries, sciatica, or numbness/tingling anywhere in the arms or legs. Use a small pillow or rolled-up towel to support the curve your lower back to keep your spine aligned during long stretches of sitting. An airplane neck pillow is my go-to for promoting a healthy curve in the neck. PRO TIP: Use one to sleep while traveling if you aren't taking your usual pillow. It gives the perfect amount of support for back AND side sleepers!

 

Pack Light 
Avoid heavy bags that can cause strain. Stick to a lightweight suitcase with wheels and balance out the weight to prevent unnecessary pressure on your body. For bonus points- Phone a friend to help load your luggage!!

 

Comfort Is Key- Dress like it!
Wear comfy clothes that allow you to move freely. Jeans don't give well in the car, and nobody at the gas station is going to judge your sweats or leggings. (And if they do.. you'll probably never see them again!) Don’t let tight clothing or stiff shoes add to your travel discomfort.

 

Breathe Through It
Travel can get stressful. From dealing with traffic, to planning for all of the extra socializing, etc.. Deep breathing helps calm your nervous system, boost oxygen flow, and relieve muscle tension. It’s your secret weapon for staying relaxed! We love the 4-4-8 method. 

 

 

Move in Your Seat
If you can’t stand up, do small exercises in your seat—like ankle circles or knee lifts—to keep blood flowing and avoid stiffness. We have likely discussed at least a couple of these options during your visits to our office but if you aren't sure what to do, you can email us for some car friendly ideas!

 

Support Your Joints
Consider taking anti-inflammatory supplements like turmeric or magnesium to keep your body feeling good during long trips! 

 

Get Adjusted Before You Go
You knew this one was coming.. right?! A chiropractic adjustment before your trip can help ensure your body is thriving and ready for the journey ahead. We look forward to helping prepare you for all of your holiday related travels and activities.