With the Christmas holiday season fast approaching, Osteopath Direct provide some general advice for all those people jetting off on their winter break.

First and foremost, be physically and mentally relaxed. Wear comfortable clothes and suitable shoes.  Dehydration is often a cause of headache and discomfort so drink plenty of liquid and avoid too much caffeine and alcoholic beverages.

Avoid prolonged sitting.  Walk about when possible. Shake legs once in a while.

Do the simple in-flight exercises below to exercise the foot, leg, hip and back muscles and improve blood circulation.

Gentle massaging of the feet, legs, body and arms has beneficial effects.

If you experience discomfort such as pain and swelling of your legs, or rapid or difficulty breathing, please seek immediate medical attention on arrival.

1. Neck Bends

Slowly bring your head forward while keeping your hands still until your chin touches your chest. Then, bend you head as far back as it will go.  Repeat several times.

2. Neck Roll

With shoulders relaxed, drop ear to shoulder and gently roll neck forward and to the other side, holding each position about five seconds.  Repeat five times.

3. Shoulder lifts

Start with both shoulders at neutral position.  Lift your right shoulder upwards while moving your left shoulder downwards.  Repeat this movement five times, altering both shoulders.

4. Forward Flex

With both fee on the floor, and stomach held in, slowly bend forward and walk your hands down the front of your legs towards your ankles.  Hold this stretch for 15 seconds and then slowly sit back up.

5. Knee to Chest

Bend forward slightly. Clasp hands around left knee and hug it to your chest.  Hold stretch for 15 seconds. Keeping hands around knee, slowly let it down. Alternate legs. Repeat 10 times.

6. Knee Lifts

Lift your leg, with the knee bent, while contracting you thigh muscles. Alternate legs. Repeat 10 times for each leg.

7. Thigh Flexes

Make a fist with both hands and place them between your knees.  Squeeze isometricallly as for 5 seconds, then release. Repeat 3 times.

8. Foot Pumps

Start with both feet on the floor and point feet upwards as high as you can.  Then put both feet flat on the floor.  Lift heels high, keeping the balls of your feet flat on the floor. Continue cycle in 30 second intervals.

9. Ankle Circles

Lift feet off the floor, draw a circle with the toes, simultaneously moving one foot clockwise and other foot counter clockwise.  Reverse circles.  Do each direction for 15 seconds. Repeat as desired.

 

ENJOY THE FLIGHT