The time of year for family get-togethers and travels are approaching. Prolonged sitting can have a negative impact on our hips and back resulting in increased pain, poor posture, and faulty movement mechanics that results from muscles that become short and tight due to being stuck in the same position for a long time. I recommend standing at least once an hour during your travels when possible or performing some gentle stretch or strengthening exercises while remaining seated.

Czech Physician; Dr. Vladimir Janda developed the concept called “Lower Cross Pattern” in the 1940’s that states prolonged sitting as a contributing factor for increased tightness of the hip flexors and hamstrings. Many of those hip flexors either have a direct attachment to our lumbar spine or contribute to that stuck sensation in our hips. Inversely stretching those tight muscles could provide some relief. The most impact to maintaining optimal muscle length can be achieved through strengthening the glutes aka “butt muscle” to aid in keeping the hamstrings and hip flexors at their proper length.

The following can be performed onboard an airline during your holiday travels:

Standing

Quad Stretch

Ankle Pumps

Seated Marches

Trunk Rotations

Chesapeake Bay Aquatic & Physical Therapy can benefit you with:

• Manual therapy and joint mobilizations
• Active & passive release technique
• Trigger point dry needling
• Stretching without aggravating your lower back
• Strengthening to optimize proper muscle length

Please call our front desk at (301) 498-2212 for more info on how Chesapeake Bay Aquatic & Physical Therapy can help prepare you for next holiday travels.