November 2006

Provide patients with holiday travel tips

Before your patients head out the door this holiday season, remind them that travel can be tough on the body and recommend a few exercises to help them avoid muscle tension and stiffness:

• Foot pumps. Start with both heels on the floor and point your feet upward as high as you can. Return both feet flat on the floor. Then, lift your heels high, keeping balls of feet on the floor. Repeat the three stages in a continuous motion and in 30-second intervals.

• Ankle circles. Lift one foot off the floor. Draw a circle with your toes 10 times in a clockwise rotation, then 10 times counter-clockwise. Relax. Repeat with the other foot.

• Knee lifts. While in a seated position — with your back straight and feet flat on the floor — lift the right foot a few inches off the floor while keeping the knee bent at 90 degrees. Alternate legs. Repeat 20 to 30 times for each leg.

• Shoulder rolls. Gently roll your shoulders forward, up, back, and down. Repeat in the reverse direction. Repeat several times.

• Neck rolls. With your shoulders relaxed, drop one ear to your shoulder and gently roll your neck forward and back, holding each position about five seconds. Repeat five times.

In addition, keep blood flowing by walking periodically. “Research shows that sitting in place for prolonged periods of time can decrease blood circulation, stiffen muscles, induce fatigue and, in rare cases, cause blood clots that can lead to life-threatening conditions, like deep vein thrombosis,” Said Scott Donkin, DC, an ergonomics expert and author of the book, Sitting on the Job

You can also recommended that your patients keep their legs uncrossed; wear comfortable clothing; and drink plenty of water.

Source: American Chiropractic Association, www.acatoday.org

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