New Zealanders taking to the air in search
of a temporary break in warmer climes are warned to take extra special care by
the New Zealand Chiropractors’ Association because of the extra strain on the
spine and nervous system caused by the country’s long distance from almost
anywhere.
Dr Hayden Thomas, chiropractor and spokesperson
for the New Zealand Chiropractors’ Association explains: ‘We do see a spike in
people visiting us when they get back from a journey overseas. We are a long
way from anywhere so the effects are often more pronounced than for other
nations. Long periods sitting in cramped positions on planes and in transit
lounges, sleeping in different beds and without familiar supportive pillows,
reduced hydration and the stress of travel and time zones on the nervous system
can all take their toll.
`Turbulence shock and the vibration we
experience sitting on long journeys in planes may also cause a change to the
structure of the discs between the spinal bones and lead to stiffness and
discomfort with increased likelihood of a disc bulge and nerve compression. We remind people to stay well hydrated and
move around regularly during the journey. At this time of year when people tend
to take international journeys to escape the New Zealand winter it’s important
to be in great health so one can enjoy their holidays.’
The Straighten Up New Zealand (SUNZ) website www.straightenup.org.nz
has
a series of simple exercises taking just three minutes to complete, to help
improve posture, stabilise core muscle groups, enhance health and prevent
spinal disability.
Dr Thomas adds: `We’re also asking people to
think about their spines before they fly by keeping the weight in their
suitcase to a minimum. Don't be tempted to over fill your suitcase and choose
appropriate luggage with wheels or padded and supportive straps. Try our SUNZ
exercises to help alleviate muscle tension and joint stiffness during the
flight and take care of your spine when lifting your case from the carousel and
also loading it into taxis and cars. Keep your back straight, use your core
strength, bend from the knees and be sure to use airport trolleys when
available. A quick trip to your chiropractor before you fly to help optimise
function and prevent any potential injuries is also a great idea.’
The NZCA advises that stretches may help to ease
any muscle tension during and after your journey and elevating your legs so
that your feet are higher than your knees and regular movement en route should
help reduce swelling and incidence of deep vein thrombosis (blood clots).
Healthy food choices, minimal alcohol
consumption and adequate sleep while on holiday also help to keep you feeling
and functioning at your optimum.
In flight exercises may also include:
SEAT STRETCHES
Sit upright with your shoulders relaxed. Tilt
your head forwards until your chin rests close to your chest. Take a big breath
in hold for the count of 5 then breathe out and relax. Repeat holding head to
either side.
CHIN TUCKS
Sit upright and gently tuck your chin backwards
like you are trying to make a double chin. Hold for 5 five seconds, relax and
repeat 3 times.
SEAT SHRUGS
Sit up straight, relax and keep your head still.
Place your hands on the armrests and hunch both shoulders upwards. Hold for 5
seconds, repeat three times.
ARM & HAND STRETCHES
Sit slightly forwards. Raise your arms up
straight and interlock your fingers, palms facing downwards. With your fingers
interlocked, turn your palms upwards. Try and keep your elbows straight and
fell a slight stretch in both arms. Hold the stretch for five to ten seconds
and repeat.
TOE & HEEL TAPS
Sit with your back straight with both feet flat
on the floor slightly apart. Lift the toes of both feet up as high as you can.
Both feet flat on the floor again. Lift heels up high, keeping the balls of
your feet on the floor. Repeat ten times.
KNEE LIFTS
Sit up straight forearms and elbows flat on the
arm rests. Lift your right leg up with your knee bent, and then lower it.
Repeat this action with your left leg. Alternate legs repeat 20 times.
For further information on the New Zealand Chiropractors’ Association visit www.chiropractic.org.nz.
-Ends-
Further Information:
Dr Hayden Thomas, Chiropractor 027 299 9939 or hayden@chiropractic.org.nz
Peter Boyes 027 554 0500 or peter@boyespr.co.nz
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