Stretch Your Way to a Better Vacation

Vacations are a time for relaxation, adventure, and making memories. However, they can also come with unexpected aches and pains, especially after long flights, car rides, or days spent exploring. The key to a more enjoyable and comfortable getaway? Stretching! Have you ever heard the saying, “I need a vacation from my vacation.”? Well, here are some ways to help you avoid that post vacation slump. 

Why Stretching is Your Vacation MVP

Making time for stretching on your vacation might seem counterintuitive when you're trying to pack in all the fun, but it's a game changer for several reasons:

• Alleviate Travel Aches and Pains: Prolonged sitting during travel can lead to stiffness in your neck, shoulders, back, and hips. Regular stretching helps to increase blood flow, reduce muscle tension, and prevent those uncomfortable travel induced pains from setting in.
• Improve Mobility and Flexibility: Whether you're hiking a new trail, exploring new restaurants, or simply walking around a new city, good mobility is essential. Stretching keeps your muscles limber, allowing you to move more freely and confidently.
• Boost Energy Levels: Stiffness and muscle fatigue can drain your energy. A few minutes of stretching can invigorate your body, making you feel more refreshed and ready for your next adventure.
• Enhance Relaxation: Stretching is not just good for your body; it's also beneficial for your mind. It can help reduce stress and promote a sense of calm, allowing you to truly unwind and enjoy your time off.
• Prevent Injuries: When your muscles are tight, they are more susceptible to injury. Gentle stretching can help prepare your body for various vacation activities, from swimming to sightseeing.

How to Fit Stretching into Your Vacation Schedule

Integrating stretching into your vacation doesn't require a full yoga session. Even short, consistent efforts can make a big difference. You can even find short YouTube videos to help guide you through a few stretches:

• Before and After Travel: Take 5-10 minutes to stretch before and after your flight or long drive. Focus on areas like your neck, shoulders, and hamstrings.
• Morning Wake-Up: Start each day with a gentle full-body stretch. It's a great way to wake up your muscles and prepare for the day's activities.
• During Downtime: Waiting for a bus? Taking a break from sightseeing? Use these moments for a quick stretch.
• Before Bed: A few minutes of stretching before sleep can help relax your muscles and improve the quality of your rest.

Here are some easy stretches to add to your travel routine:

1. Standing Hip Flexor Stretch: While standing, slide one foot back and bend the front knee. Lean back slightly and feel a stretch in the front of your front hip as well as a calf stretch in the back leg. Hold for 30 seconds, then switch legs. Do about 3 reps. 

2. Seated Cat-Cow: Sit tall with your feet flat on the floor. For "Cat," round your spine, tuck your chin to your chest, and gently pull your belly button towards your spine. For "Cow," arch your back, lift your chest, and look slightly upwards. Flow between these two positions for 5-10 repetitions. This helps counteract rounded shoulders from prolonged sitting.

3. Seated Torso Twist: Sit tall. Place your right hand on your left knee and your left hand behind you on the seat or armrest. Gently twist your torso to the left, looking over your left shoulder. Hold for 30 seconds, then repeat on the other side. This helps release tension in the back, contributing to better posture.

4. Figure Four Stretch: While seated, cross your right ankle over your left knee. Gently press down on your right knee, or lean forward slightly from your hips, until you feel a stretch in your right hip/glute. This helps release tightness in the hip area, which can impact hip flexor function and posture. Hold for 30 seconds, then switch legs.

Remember, your vacation is about enjoying yourself. By making a little time for stretching, you're investing in your comfort and ensuring you can make the most of every moment. So, pack your bags, and don't forget to pack some stretches too!

Disclaimer: These are general instructions and you should contact your doctor or physical therapist if you have any pain with movement. Schedule an appointment with any of our doctors of physical therapy at one of our six Rochester locations today for an evaluation. You do not need a referral to get started!