PHISIOTHERAPy
4. Rock back towards your tailbone while
contracting your glutes (i.e. your buttocks).
Then release your glutes and roll forward.
Feel the lower part of your back gently round
and arch as you do it. The actual rolling
occurs in the pelvis, but it affects the lower
back. You are moving from a rounded-out
low back, to a straight back.
5. Hold that forward tilt and place one leg on
the floor ahead of your seat. Hinge at the
hips and lean your torso forward toward
your thighs until you feel a stretch in your
hamstrings. Repeat on the other side.
6. Lift your shoulders up, and then gently roll
them back, down then forward. Repeat for
30 seconds, and then reverse direction.
7. Sitting up nice and tall, interlace your fingers
as you reach overhead (palms up makes
a better stretch). Lean slightly left for 15
to 20 seconds and then repeat this lean
Don’t put up with aches
to the right.
8. Relax your head and shoulders gently, let-
and pains when you travel
ting your chin drop to your chest. Circle
your head to the left, until your ear is at your
shoulder, and then gently roll back down
MARTIn zOLLIngER to centre, then to the right side.
9. Place both hands on one arm rest and gen-
>>
The odds against traveling comfortably by air are high. Reduced physical activity on long tly twist your torso toward your hands as if
flights often means muscles and joints feel tired, stiff and achy because circulation decreases looking towards the back of your seat. Hold
the longer you sit. As well, blood can pool around your ankles and feet, so they swell up. Adding for 20 seconds (watch out for your neigh-
to your discomfort, economy class seats seem designed for an undernourished five-year-old, not a bour!) then repeat on the opposite side.
grown adult.
So, just because you’re flying “economy” doesn’t mean you have to suffer. Let’s find some creative
Standing stretches
ways for you to move with stretches on your next long trip. Make sure each stretch stays within your 1. To stretch your quadriceps in a confined
comfort zone, and hold it for a maximum of 20 seconds. space, bend your left knee and grasp the
left foot with your left hand as you pull your
Sitting-down stretches:
foot towards your glutes. Stabilize yourself
1. Lift your heels up as far as possible, keeping your toes on the floor. You’ll feel your calves contract. against a seat with your other hand in case
(As you hold this stretch, your body will pump some blood back to your body from your legs.) of bumpy air.
Now, pull your toes up towards your shin, and spread them as far apart as possible. 2. Assume a lunge position by placing one
2. Take your shoes off, lift your foot off the floor, and circle your foot around your ankle clockwise foot forward and one foot back. Keep feet
10 times; then reverse. hip-width apart for stability. Bend both
3. Bring one knee up towards your chest, using both arms while leaving the other foot on the floor. knees and let your pelvis drop slightly until
Hold for 20 seconds, then repeat with the other knee. you feel a stretch in the muscles found at
the front of your hip. Hold for 30 seconds,
and then repeat with the other side.
For individual advice on travel stretching, con-
tact me at
martinzollinger@rogers.com. Some
medical conditions may prevent you from
flying, so check with your MD if you have any
serious concerns.
Happy (and comfortable) travels.
Martin Zollinger DC is a graduate of the Canadian
Memorial Chiropractic College. He is also an educa-
tor lecturing at CanFitPro conferences. Martin can be
reached through
www.holisticclinic.ca.
www.OttawaOutdoors.ca OTTAWA >> WINTER 2007/2008 43
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