Health and Wellbeing
Everyone loves going on holidays but it can be a stressful time for the body. Total Physio have provided these tips to keep in mind when you’re heading off and arrive in tip top shape...
Sit well
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Think about how you are sitting
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If you sit like a banana for 24 hours, don’t be surprised if your back doesn’t want to straighten up when it’s time to get off the plane
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You don’t need to sit upright rigidly for hours, just remember to straighten up regularly and take the load off your spine
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Press your bottom right back into the seat
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Place a pillow behind your mid to lower back for a little extra support
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Avoid straining your neck by lifting your book or magazine up to your eyes
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Don’t cross your legs as it compromises your blood flow
Keep Moving
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Circle your feet and pump the feet up and down under the seat in front
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Clench and relax your buttocks regularly
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Roll your shoulders forwards and backwards
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When you get up to go to the bathroom, stand up and down on your toes while you’re waiting Stand and move
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While waiting to board your flight, stand up.
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Don’t slump in the airport lounge with your legs crossed and your neck forward before you get on a flight
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Don’t use the moving walkways — enjoy the exercise!
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Always put luggage (even hand luggage) on wheels to improve your mobility
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Walk around while waiting rather than sitting and slouching
Watch that heavy bag on the carousel
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Travel light
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Make sure your bags are on wheels
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Get as close as possible to the luggage carousel and lift bags when they are directly in front of you
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Exhale as you lift the bag off the carousel
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Do not reach and twist to lift – this is the classic mechanism for injuring a disc in the back
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Be careful when lifting luggage out of overhead lockers. Things are often heavier and more awkward than they seem when they are above shoulder height
Once you’re there:
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If you wear orthotics at home, do not rely on a pair of cheap flip flops for all your holiday walking. If you are interested in custom made flip flops, (a flip flop with orthotics built in), just give Jenny a call on 01 213 7000 to discuss your needs. Note that these take 3 weeks from the time your feet are casted
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Do not lie on the sun-lounger all day everyday for 2 weeks if you’re used to being active at home – get up frequently and have a swim, take a walk or your back could stiffen up on you
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Be careful of the pillows in the hotel. If you’re used to sleeping on 1 flat pillow at home, don’t be tempted to sleep on the 4 big 5 star fluffy ones – your neck will protest!
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If you are recovering from an injury, use the pool to your advantage and get in as much as you can
If you need help resolving a niggle before you embark on your holiday, just call us on 01-213 7000 or visit us at www.totalphysio.ie.