We drove almost 2000km in Texas for spring break. From Dallas to Midland to San Antonio to Austin and back to Dallas and many places in-between. I wrote an article last year about how to increase movement while in the vehicle on a road trip and how to 'un-do' the effects of sitting when you arrive at your destination. You can find that article here. This article will give suggestions on what to do during a movement break when you stop along the way. We always try to stop at least every 2 hours, even if it's a 5 minute break. Here is the routine I run through when we stop: 1. Find something to stretch your calves on - a rock, a tree root or a small hill work great. Your car tire will work if there's nothing else. 2. Stretch your hamstrings - a rock, park bench or even your car work great. Keep your spine in neutral, legs straight and hinge at your hips 3. Squat A squat feels great to loosen up after sitting in a vehicle. If you're unable to fully squat, use whatever you used to stretch your calves to bolster your heels, or hold on to a tree or your car door for a supported squat 4. Stretch your thoracic spine -grab on to a tree or put your hands on the hood of the car and hinge from the hips. Very similar to the hamstring stretch but adding in the upper spine. And relax your neck! (don't look at the camera unless you're trying to take a selfie while your kids play beside a giant dinosaur!) 5. Balance on something -rocks, logs, or a parking meridian are good options 6. Go for a short walk. Or a long one. 7. Play! We try to plan our route to get off the beaten path, and look for green spaces instead of just stopping at a gas station or rest stop. Planning for extra time for movement breaks makes a road trip so much more enjoyable!
How do you keep moving while on a road trip?
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AuthorRosanna Taylor, MSc, RES-CPT Archives
April 2024
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