Wednesday, 30 December 2015

Stretching exercises to do while traveling


Long hours of travel in plane, car, bus or train can be challenging for people with back and neck pain. Prolonged waiting period before boarding the vehicle, prolonged sitting time in the vehicle and lifting heavy luggage may cause or aggravate the neck or back pain. Sitting still in a seat with minimal room for the legs and elbow may cause stiffness and pain in the neck and back. There are a few stretching exercises that you can do to relax the tight muscles.

Neck exercise 1:
Slowly turn your head to the left side until you feel a gentle stretch in the neck muscle. Hold the position for 30 seconds. Then slowly turn your head to the right side and hold the position for 30 seconds. Repeat the procedure for a few times.

Neck exercise 2:
Tilt your head to the left side as in trying to bring your left ear toward your left shoulder until you feel a gentle stretch in the neck muscles. Hold the stretch for 30 seconds. Then tilt the head to the right side and hold the stretch for 30 seconds. Repeat the procedure for a few times.

Learn more about exercises for neck pain

Back exercise 1:
Sit on the edge of the chair, straighten your knees and legs with both heels in contact with the ground, bend forward and feel for a gentle stretch behind your thighs. Hold the stretch for 30 seconds.

Back exercise 2:
Sit on the chair, bring the right ankle up onto the left knee, lean forward while keeping your back straight until you feel a gentle stretch in the right buttocks. Gently push on top of your right knee and hold the stretch for 30 seconds. Repeat the procedure on the other side. 

For more information or enquiries, please contact us at 03-2093 1000. 

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