S-T-R-E-T-C-H

05/20/2010

Whether you are travelling by plane, train or car, it is important to stretch your muscles.

Fortunately, you can stretch even on a crowded plane.

Stretching helps

Reduce the tightness that you may feel in your legs, back and neck if you sit too long.
Gently massage your lymphatic system and blood flow to keep lymph and blood from pooling. This is especially important since Parkinson’s tends to limit everyday movement including movement of your legs while sitting in a chair.
Reduces the effects of gravity on ‘blood pooling’ in your feet causing leg swelling.

Remember to stretch slowly. Avoid bouncing. Listen to your body and reduce the stretch if you feel pain. Repeat each strectch 3 to 5 times. Follow these simple tips.

Take a break

If you are on a plane or train, get up and walk up and down the aisle once an hour. Request an aisle seat when making your travel arrangements to make getting in and out of your seat easier.
Pull over and get out of the car to stretch and get some fresh air on extended car rides. This will keep you more alert, less stressed, and help you enjoy the ride rather than focusing only on getting ‘there’

Remember to breath

This helps relax your body and mind, as well as relieve tension in your shoulders and neck. Breath in slowly, hold briefly and remember to breath out slowly to empty your lungs.
Breath- 5 cycles while performing each stretch.

Listen to your body

If your muscles feel tight, it is time to stretch.
Stretching should be done slowly.
Sit as comfortable and as straight as possible.
Don’t push through pain when you stretch. Reduce the intensity of your stretching if you experience pain.
Avoid alcohol. Although it may help you relax on a plane, it can lead to dehydration, dizziness when standing and sore muscles if you fall asleep in an awkward position.
Drink water.

Neck and Shoulder Tension

Tilt your head up, down and side to side.
Turn your head from side to side.

Back

Gently rotate your trunk from one side to the next. If you are flexible enough you can place your hands on the arm rest you are turning toward.
Reach as high overhead as you can with both hands.

Legs

Hug one knee to chest and then the other.
Pump you feet by raising them up and down.
Pick your foot up and stomp on the floor.

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