With many people vaccinated and boosted, and temperatures on the rise, it’s time for those long-awaited trips! Whether you’re headed for some R&R on a remote island, or packing up the car and taking a road trip, travel can take a toll on the body. Here are some tips for how to keep the body limber, active, and healthy during your travels.

Warm Up, Cool Down

Treat travel like an athletic event. Warm up before getting into a car or on a plane, and cool down once you reach your destination. One of the easiest ways do this is by taking a brisk walk to stretch and work your muscles, and get circulation flowing. Some simple stretches before and after travel can also go a long way toward mitigating discomfort while in transit.

While on the road or in the air, try these tips to keep your blood flowing and joints flexible:

On the Road

• Adjust the driver’s seat so you are as close to the steering wheel as comfortably possible. You don’t want to have to reach too far forward, straining your upper back and heck muscles. Your elbows should be relaxed and loose.

• When seated, your knees should be slightly higher than your hips. Many newer cars have the ability to adjust the seat on an incline to encourage this. If your car doesn’t have this newfangled feature, you can fold a blanket or towel under your hips, or use a stress wedge.

• Make sure there is space between the backs of your knees and your seat. You should be able to easily slide four fingers between your knee and the seat.

• If it is safe to do while driving or in the car, try some exercises to reduce swelling and discomfort:

  • Open your toes as wide as you can, and count to 10.

  • Count to five while you tighten your calf muscles, then your thigh muscles, then your gluteal muscles.

  • Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and your eyes on the road.

  • To minimize arm and hand tension while driving, hold the steering wheel at approximately 2 o’clock and 7 o’clock, periodically switching to 10 o’clock and 5 o’clock.

  • Tighten and loosen your grip on the steering wheel to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.

• Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers, and other drivers.

In the Air

• Use rolled-up blankets (or jackets) or pillows to maintain the natural curve of the spine in your seat. Tuck a pillow behind your back just above the beltline and place another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use a folded blanket to raise your hips a little higher than your knees.

• Check all bags heavier than 5-10% of your body weight. If you’re carrying-on, be careful placing your items in the overhead compartment. Stand directly in front of the opening, and lift straight up and overhead without rotating to one side. Engage your core!

• While seated, vary your position to improve circulation and avoid leg cramps. Massage your legs and calves, bend and straighten your knees, prop your legs up on a book or a bag under your seat.

• The same exercises recommended in the above section are great for air travel as well! Tense and relax different muscle groups, roll your shoulders, and wiggle your fingers and toes!

It never hurts to plan ahead and schedule and appointment for chiropractic, acupuncture and/or massage for when you return home. Some bodywork after traveling can really help reset the body and prepare you for whatever is next.

Happy travels!