Tips to stay comfortable on those Spring Break Road Trips!

Many times patients at Omaha Physical Therapy Institute (OPTI) will ask what they can do to prevent becoming too stiff when going on a long car ride. The most important thing to note is that the best posture in a car is one that changes occasionally. Try to stop and get out of the car at least every 2-4 hours and during that time do some light marching, standing heel raises, shoulder blade squeezes and general stretching of the arms, back, neck and legs. Here are some ideas for ways to move in a car to make sure that your knees, hips, back, and shoulders do not get too tight.

1. Shoulder blade squeezes 5 repetitions- think about bringing your shoulders down and back
2. Seated marches for 20 seconds
3. Seated cat-cow stretching- arching your back then extending your back 10 reps
4. Neck flexion/extension- look down and look up 3-5 reps
5. Seated heel raises 10 reps – with feet flat on floor, lift heels up off the ground
6. Seated cross leg stretch- cross one leg over the other and drop knee down for hip stretch, hold 5 seconds, repeat 3 reps
7. Take a deep, relaxing breath, allowing your shoulders to drop down
8. Blast your favorite song on the radio and don’t be afraid to dance to it!

Feel free to contact Omaha Physical Therapy Institute with questions at 402-934-8688. Safe and happy travels!