Stretching Exercises During Your Travels to Avoid Pain

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, lengthy sitting time in the car, and lifting heavy luggage may cause or aggravate 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. 

Best Neck Exercises While Traveling

Neck pain is all too common. Doing these two exercises during your flight, train, or automobile travels can help reduce pain. If you suffer from chronic neck pain, contact us. We provide the most comprehensive neck pain treatment in Malaysia, and Chiropractic Specialty Center® treats neck and back pain through the combined efforts of clinical physiotherapists and top-rated chiropractors in Kuala Lumpur. Visit us today for your assessment. Once we have assessed you, we can customize an exercise program for your neck pain. In the meantime, please review the two exercises mentioned below for your travels:

1. 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 a few times. 
2. Neck exercise 2: Tilt your head to the left side 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 a few times. 

Best Back Pain Exercises During Travels

There are also some exercises you can do for the low back. If you have lower back pain, you may want to learn more about the causes and best treatment options for low back pain. Moreover, CSC is the leading non-surgical treatment provider for slip-discs. Contact Chiropractic Specialty Center® for a thorough assessment of your spine and customized back exercises specifically for your condition. 

1. 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. 
2. 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 inquiries on our exercise therapy programs in Malaysia, don’t hesitate to get in touch with us at 03-2093 1000.