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Travel Tips: Protecting Your Body While Traveling!

Traveling can cause some aches and pains in the body just from the way we sit and the lack of movement. We want to make sure we are protecting our neck and low back and taking care of our bodies overall.

Tip #1: Lumbar support

Tip #2: Neck pillows

Tip #3: Spread the weight of the luggage between your hands

Tip #4: Drink water and eat healthy foods

Tip #5: Perform chin retractions, breuger’s exercise, hip stretches.

Road Trip Posture Advice

When it comes to road trips and time to travel, we need to make sure we are focusing on our posture in order to give our bodies the best opportunity to feel good.

  1. Make sure you are fully in the seat. Meaning you are all the way pushed back into the seat and utilizing lumbar support of either a rolled-up towel or a McKenzie roll.

  2. Make sure your shoulder blades touch the seat and you use the headrest. This helps to keep your spine in a neutral line

  3. Use armrests if you have them. If you are driving, make sure the steering wheel is in a comfortable position so that your shoulders are not elevated and are relaxed.

  4. Incorporate movement. If you are able to stop every couple hours and stretch, that will help keep the body from stiffening up and getting aches and pains.

Typically when on road trips, there is a lot of stiffness and tightness created in the body. If we can position our seats properly and incorporate movement every couple hours, we can decrease the chances of those common aches and pains and stiffness that we get after being in the car for hours.

Do This: Travel Break Exercise!

Traveling can be hard on your body and can create those annoying aches and pains. To avoid this, we like to provide 5-6 exercises to help decrease the chances of those traveling aches and pains.


  1. CARs for the neck

  2. CARs for the shoulders

  3. CARs for the hips

  4. Chin retractions

  5. Standing extensions

  6. Alternating lunges

Tips for Managing a Stressful Family!

For the last video of the month, we are going to discuss managing stress around family members. This was a fun one for us to bring up because a lot of times when we do travel, we do feel stress, and on top of that stress from the travel, we also see a little bit of stress sometimes from family members.

With that being said, we wanted to give you tips and tricks about how to manage your stress during the holiday season.

Tip #1: Diaphragmatic Breathing