Traveling can be a fun and exciting experience, but it can also be hard on your body. Sitting in a car, airplane, or train for long periods of time can lead to stiffness, pain, and decreased circulation. If you have clients who are traveling for the holidays, here are some stretches they can do to stay limber and comfortable.

Simple Stretches and Exercises While Traveling

For clients undergoing physical therapy, traveling might bring concerns about maintaining progress. The good news is that with a few simple stretches, your clients can keep their muscles limber and joints flexible while on the move. Here are some effective stretches tailored for travelers to do in between physical therapy sessions, as suggested by the  National Association of Rehab Providers & Agencies (NARA).

Head Tilts

• Sit up straight with your shoulders relaxed.
• Tilt your head to the right side, bringing your ear towards your shoulder.
• Gently place your right hand on the side of your head and use it to guide your head a little further towards your shoulder.
• Hold for 30 seconds, then repeat on the other side.

Ankle Rolls

• Sit up straight with your feet flat on the floor.
• Slowly roll your right ankle clockwise, then counterclockwise.
• Repeat on the other side.
• Do 10 repetitions on each side.

Seated Spinal Stretch

• Sit up straight with your back against the back of your chair.
• Place your hands behind your head and interlock your fingers.
• Gently arch your back and tuck your chin towards your chest.
• Hold for 30 seconds.

Seated Spinal Twist

• Sit up straight with your feet flat on the floor.
• Place your right hand on the back of your chair and your left hand on your right knee.
• Gently twist your torso to the right, keeping your back straight and your hips facing forward.
• Hold for 30 seconds, then repeat on the other side.

Quad Stretch

• Stand facing a chair or wall for support.
• Bend your right knee and bring your right heel towards your buttocks.
• Place your right hand on your right ankle and gently pull your heel towards your buttocks until you feel a stretch in the front of your thigh.
• Hold for 30 seconds, then repeat on the other side.

Water Aerobics

•  If your clients are traveling to a destination with access to a pool, water aerobics can be an excellent low-impact exercise.
• The buoyancy of water reduces stress on joints while providing resistance for muscle strengthening.
• Swimming and water walking are also great options.

Deep Breathing and Meditation

•  Encourage your clients to practice deep breathing exercises and meditation during their travels.
• Deep breathing can help relax muscles and reduce anxiety, while meditation can promote mental and emotional well-being.

Remind your clients to listen to their bodies and not push themselves too hard. It's essential to maintain consistency in their stretching routine and continue any prescribed exercises provided during physical therapy sessions.

These are just a few simple stretches that your clients can do while traveling. Encourage them to listen to their bodies and stop if they feel any pain. They should also stretch regularly throughout the day, especially after sitting for long periods of time.

Happy holidays and happy stretching from NARA!