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News
Release Whatever the mode of travel, there are a number
of problems that may arise from sitting in a
confined space. Sitting immobile for prolonged
periods of time can put considerable stress on
muscles and joints. This can lead to feeling stiff,
cramped and sore with a sense of fatigue after the
journey. On long flights, circulation may be
compromised in some people and clots (or deep vein
thrombus) may form, leading to a serious and
sometimes fatal outcome if the clot blocks a major
blood vessel. Good posture plays a key role in the prevention
of back pain and excessive strain on the joints,
ligaments and veins. However, any posture, no
matter how good it is, can become uncomfortable
over an extended period of time. Therefore, it is
important to make frequent posture changes to help
minimize discomfort. The Canadian Physiotherapy Association
recommends the following posture tips: • When travelling by car, wear a seatbelt
and keep headrest lowered to a position that is in
the center of the back of your head. In a plane or
train, adjust the seat to an upright position so
that your seat is at the back of the chair. If the
hollow in your back is not supported, try a lumbar
roll or rolled up T-shirt; • Keep shoulders in line with trunk and
upper back to allow for even loading through the
spine; • Hips and knees should be as close to a 90
degree angle as possible to maintain good spinal
alignment. Depending on transportation policy, a
backpack or other piece of carry-on luggage can act
as a footrest to bring legs and knees to a
comfortable height; • Position the arm rest so your elbows are
bent to 90 degrees. If your arm rest is too low,
use a small pillow under your forearm. • Shift your weight frequently
to reduce prolonged pressure points when sitting,
including moving hips and knees. If you're driving,
change the angle of the steering wheel at rest
stops as a way to change your sitting position. According to the British Medical Association, in
a report entitled "The Impact of Flying on
Passenger Health", travelers should occasionally
walk or stand in the plane (depending on airline
policy) or perform seated exercises, which have
been shown to increase blood flow in the deep veins
of the legs. Canadian physiotherapists recommend doing one
exercise from each of the following groups before,
during and after the journey, to maintain good
general circulation, and decrease stiffness by
moving the joints. Slowly stretch until a gentle
tension is felt in the muscle (this should not be
painful). Take relaxed breaths and do each exercise
slowly. Repeat each stretch twice on both
sides.Head and neck • Chin Tuck &endash; tuck in chin, keeping
head level, move backwards creating a double
chin; • Head Turn &endash; turn head over right
shoulder and back to centre; • Head Tilt &endash; bring ear towards
shoulder without turning head or lifting
shoulder; • Neck Bend &endash; tuck in chin and
slowly bring towards chest. Slowly return to start
position; • Neck Extension &endash; raise chin to
ceiling and look up as far as you can. Slowly
return to start position; Shoulders • Shoulder Stretch &endash; link fingers
together and push up with palms facing upwards; • Shoulders Back &endash; squeeze shoulder
blades together. Expand rib cage with each
breath; • Shoulders Forward &endash; cross arms
across chest and hold back of shoulders with hands.
Hug shoulders forward so that a stretch is felt
between shoulder blades; • Shoulder Rolls &endash; Shrug shoulders.
Make circles with one shoulder, then the other.
Touch shoulder blades together and relax. Repeat
three or four times. Trunk • Body Twist &endash; turn body and head to
look over right shoulder. Reach left hand across
the body to hold on to top right edge of chair.
Repeat on opposite side; • Back Arch &endash; arch back until pelvis
tilts forward. Try to breath normally; • Back Slump &endash; slump forwards and
bring shoulders towards knees as far as
comfortable. Keep stomach relaxed. Pelvis should
tilt backwards; • Body Stretch &endash; find suitable
location and stand with feet shoulder-width apart
and as tall as you can. Push hips forward without
losing balance and reach arms straight above head,
linking fingers with palms facing upwards.Foot and
ankle • Sitting Calf Stretch &endash; keep left
heel on floor, lift toes and the front of the foot
as far off the floor as possible. Repeat on
opposite side; • Foot Pumping &endash; pump each foot
several times, as if working a car accelerator, to
bring back circulation to feet and ankles. • Heel Lifts &endash; lean forward and rest
elbows on knees. Keeping full weight on elbows,
lift heels off the floor as far as you can, keeping
balls of feet in contact with floor. Gently lower
down and repeat several times; • Ankle Circles &endash; lift left foot off
floor and pull upwards and at the same time roll
foot inwards. Then push the foot downwards and roll
it outwards. Repeat 20 times on each side. For all seated stretches and exercises, sit tall
in the seat with your ear, shoulder and hip roughly
in line with each other, and feet slightly apart.
Arms should be resting comfortably with your hands
in your lap. Exercises should be performed on both
sides of the body. It is especially important to remember to
exercise if using a laptop computer or doing other
work while traveling. Many people become so
engrossed that they fail to take a break for hours
at a time and end up with pain and stiffness in the
neck or hands upon reaching their destination.
Travel aids for Canadians with
disabilities The Access to Travel web site
www.accesstotravel.gc.ca/main-e.asp provides
information on accessible transportation and travel
across Canada to make traveling an easier and more
enjoyable experience for Canadians with
disabilities. Celebrating its 85th anniversary (1920-2005),
the Canadian Physiotherapy Association is the
voluntary organization representing close to 10,000
members and students across the country. CPA's
mission is to provide leadership and direction to
the physiotherapy profession, foster excellence in
practice, education and research and promote high
standards of health in Canada. For more
information, visit CPA's web site at www.physiotherapy.ca. Canadian Physiotherapy Association 2345 Yonge Street, Suite 410, Toronto, ON
M4P 2E5 Physiotherapy. It'll move you. La physiothérapie. Redécouvrez le
mouvement. UPCOMING CPA EVENTS: National Physiotherapy MonthL April 23 to
May 23, 2005 Congress 2005 Congress 2006 June 30 - July 2, 2006 Delta St. John Hotel & Conference Centre St. John, New Brunswick Congress 2007 World Confederation of Physical
Therapists (WCPT) June 1 - 7, 2007 Vancouver Convention Centre, Vancouver, British
Columbia Media Contact: Shari-Lynn Sare |
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