Travel Tips: Stiffness after long hours of Journey

Do these stretches to avoid getting stiff from long hours of travel

We reached home after 40 hours of air travel. And had to literally unfold my husband—Paul—who is just under 7ft tall from the airplane seat. As it is, sitting puts more pressure on the back and spine than standing. Sitting for long, which is required in long-distance travel, pressures the back even more. Sitting requires keeping the hip bent forward at the crease of the leg. This shortens and tightens the muscles in front of the hip. Tightness prevents normal hip function and is hard on the spine. Airlines sometimes encourage in-seat exercise and stretching through videos or printed messages. Often, they advise bending forward. That is the last thing you need. Try the following, instead:

• Stretch your shoulders and back backward; and not forward. When you push your upper back against the seat, pull your chin in. Stretch your arms over your head and breathe.
• Tilt your head and upper back against the seat. While pressing your feet on the floor, raise your hips in an attempt to straighten your hip at the ‘crease’ of the leg. Keep your neck straight; don’t bend it forward. You will feel that your thigh and hip muscles are working to do this.
• Turn in your seat to each side and brace your elbow against the back of your seat. This stretches the pectoral muscles.
• Straighten your knees and pull your toes back using your shin muscles to. Feel the back of your legs stretch.
• Press both your feet against each other. Then, cross your ankles and pull both feet outwards. Repeat by crossing your ankles the other way around. Try it again with both legs out in front, as in the stretch above. This increases circulation in the leg.
• Get out of your seat often.
• Keep one foot far in front of you and the other in the back, like in a lunge position. Tip your hip under you, stretching the front of your hip. As soon as you tilt your hip, you will feel the difference. Hold the hip in that position, touching both knees almost to the floor, then up. Do many, then switch legs and do more.
• Rest your head, heels, hip, and upper back against the wall. Bring both arms over your head, with your hands touching the wall. Lean your body far to one side then the other. Continue touching the wall with both hands. You can do these stretches while waiting for your turn at the rest room.
• Move a step away from the wall. Now touch the wall with your hands stretching them over your head and back to touch the wall such that your fingers are pointing downward. Straighten elbows as much as comfortable. Stretch from your upper back, not lower back.

Bag to back

Travelling involves carrying heavy luggage. Leaning your neck forward or jutting your chin out or upward when carrying packs or handbags is a common source of ‘hanger-shaped’ pain across the shoulders. This pain is also common when sitting at the desk, and is usually caused by the same forward head positioning.

When you hang your head forward, the weight of your head is on the muscles of the neck and upper back, which makes them hurt. It also tightens the front chest and shoulder muscles. The position also interferes with proper motion of the shoulder, and can even lead to injury.

You can easily stop the bad positioning and the pain. Bring the neck, head, and chin inward until upright—without strain or without increasing the inward curve of the lower back. You should have relaxed, straight body positioning.

Don’t yank or force. Forcing yourself into straight position when you are too tight causes as much pain as bad positioning. To make standing straight easier, do the following stretch.

• Stand facing a wall. Bend one of your elbows and touch the wall such that the inside surface of that arm is against the wall.
• Turn your entire body and feet away from the wall leaving your arm in the same position. The wall should support your bent arm behind you. You will feel a nice stretch in the front of your chest if you are doing this right.
• Keep your shoulders down and relaxed. Breathe or even smile.
• Hold this position a few seconds. Breathe in and change arms. Breathe out as you stretch the other side for a few seconds.
• Drop both arms to your sides. Then stand with your back against the wall. If you did this stretch right, it will feel natural to stand straight with the back of your head touching the wall.

When you walk away, make it a point to not slouch again. Hold the easy new healthy positioning for everything you do.

Remember though, that the stretch [or any stretch] is not what fixes the problem. It only enables you to stand in a way that no longer strains and injures.

Travel Tips

It's always important to take care of your health, whether you're at home or on the road, but there are some additional concerns that are important to keep in mind when you're traveling.

Whether you're taking a trip with your friends or plan to live abroad for several months for a study program, it's easier to get sick when you're in a new place because your body hasn't had a chance to adjust to the food, water, and air in a new environment. Traveling can bring you in contact with things that your body isn't used to. Continue reading for tips for keeping your travel experience as healthy as possible.

Don't Take a Vacation From Health

The stress and excitement of travel can make you more likely to get sick, but if you follow a few simple tips, you're more likely to stay healthy throughout your trip — and your trip will definitely be more enjoyable.

The first thing you should do if you're heading overseas is to find out what kinds of vaccinations you'll need in advance, since different countries have different requirements. In the United States, contact your doctor or the Centers for Disease Control and Prevention for a list of necessary vaccinations. You'll want to allow plenty of time for this step in case you need to get vaccines that require more than one dose.

Common Travel Troubles

Three of the most common health problems that you may experience when traveling are jet lag, altitude sickness, and diarrhea. When you fly across time zones, the differing amounts of light can change your internal body clock, resulting in jet lag. Jet lag causes some symptoms that are bummers on a fun trip, including upset stomach, insomnia, and tiredness.

You can do some things to combat jet lag; for example, if you're traveling from west to east, you should stay out of the sun until the day after your arrival. If you're flying from east to west, go for a brisk walk as soon as possible after you arrive.

Altitude sickness is caused by dry air, lack of oxygen, and low barometric pressure when you travel to a higher altitude than you're used to. As a result, you may have problems, such as headaches, dehydration, and shortness of breath. Some people are affected at 5,000 feet (1,524 meters), but others aren't affected until they reach altitudes of 10,000 feet (3,048 meters) or more. If you tend to get altitude sickness, find out what altitude you're traveling to to see if this could be a problem.

The best prevention for altitude sickness is to gradually increase your altitude every day to get used to it. If that isn't possible, a drug known as acetazolamide can help relieve and even prevent symptoms of altitude sickness. If you know that you might get altitude sickness, talk with your doctor before you leave home.

The topic of diarrhea may seem gross, but it can be a serious problem. Traveler's diarrhea, known as turista, often occurs when a foreign type of bacteria enters your digestive tract, usually when you eat contaminated food or water. The best way to prevent turista is to be very careful of the food you eat and the water you drink on the road.

Safe Eats and Drinks

So what foods are safe to eat? Any foods that have been boiled are generally safe, as well as fruits and vegetables that have to be peeled before eating. Avoid eating uncooked or undercooked meat or meat that is not cooked just prior to serving.

Stay away from foods that require a lot of handling before serving. Here's an example: nine friends ate at a restaurant in Mexico; eight had diarrhea a few hours later. The one who didn't get sick was the only one who had ordered enchiladas, a dish that didn't need to be touched by human hands right before serving.

A college staple is on the safe list on the road — pizza! Pizza dough, sauce, and cheese are foods that are less likely to spoil than others, and the high heat of a pizza oven tends to kill any harmful bacteria in the food.

You've probably heard that you shouldn't drink the water in some countries overseas, but did you know why? Water supplies in many developing countries are not treated in the same way as water supplies in developed countries; various bacteria, viruses, and parasites are commonly found in the water. Many experts suggest you drink only bottled water when traveling. If you need to use tap water, you should boil it first or purify it with an iodine tablet.

Whether brushing your teeth, rinsing contact lenses, or drinking a small glass of water to wash down pills, you should first take precautions to ensure the water is safe.

You Can Take It With You

When you're packing, you'll want to include any medications and other medical supplies you use on a daily basis because they may be hard to find in another country if you run out. Even if you can find them, there's a good chance the formulations will be stronger or weaker than the ones you're used to. These may include any prescriptions you already take, such as inhalers, allergy medication, and insulin, as well as contact lens cleaners and vitamins.

Packing an over-the-counter pain medication like acetaminophen and diarrhea medication is also wise. Pack some over-the-counter allergy medication even if you don't take it at home; you might unexpectedly develop an allergic reaction to the pollens and other allergens found in a new environment. Those with asthma or other allergies can unexpectedly react to these new substances.

Write It All Down

Even if you watch what you eat and drink and get enough rest while you're traveling, you may still get sick. The good news is that you'll probably be able to find competent medical care. The key is knowing where to go. Most travel guides suggest you go to a hospital where English is spoken or American-trained doctors can be found. For this reason, it's a good idea to always carry a written copy of your medical history with you.

Having such important information available in one place can help health care workers make appropriate decisions, and you won't have to worry about forgetting important information at a time when you're likely to be upset and not thinking clearly.

Before you leave your home sweet home, create a medical history form that includes the following information:

• your name, address, and home phone number
• a parent or other emergency contact's daytime phone number
• your blood type
• immunizations
• your doctor's name, address, and office and emergency phone numbers
• the name, address, and phone number of your health insurance carrier, including your policy number
• a list of any chronic health problems, such as heart disease, diabetes, or HIV
• a list of current medications you are taking and pharmacy name and phone number
• a list of allergies to medications, food, insects, and animals
• a prescription for glasses or contact lenses
• the name, address, and phone number of family member or relative other than your parent

Basic Safety

It also helps if you have some basic emergency medical knowledge, not only for yourself but for helping others you may be traveling with. A great way to prepare for your trip is to take a first-aid or basic life support course before you go; if you're traveling with a group, you should know where the first-aid kit is and what's in it.

It's easy to let your guard down when you travel. After all, you're more relaxed and there are so many new sights to focus on. In addition to paying attention to your personal safety (avoiding secluded places and not walking alone after dark), you'll need to reset your thinking when it comes to traffic safety, too. The rules of the road aren't the same overseas as they are at home. In some countries, people drive on the opposite side of the road and you'll need to be aware of this before you cross the street — look in the opposite direction from the one you're used to. Pedestrians don't always have the right of way overseas, either. Be sure there are no cars coming when you step into the street: If there are, they may not stop for you!

If you practice these healthy hints you can focus on the scenery — not medical emergencies — and return home with nothing more than some tacky souvenirs.

                                                                                                                                                                      
                                                                                                                                                                    Reviewed by: Steven Dowshen, MD

Kerala Travel Agent - Kerala Tours, South India Tours, North India Tours, India Tours

Kerala Travel Agent - Kerala Tours, South India Tours, North India Tours, India Tours

Travel ( ! ): Travel ( ! ) A Non Traveler Travel Blog

Travel ( ! ) A Non Traveler Travel Blog: "I am not yet started writing in this Blog. This is only a Test Page. But I would like to start soon. Thanks for visiting"

Travel ( ! ) A Non Traveler Travel Blog

I am not yet started writing in this Blog. This is only a Test Page. But  I would like to start soon.
Thanks for visiting