Stretch Away the Getaway: Holiday Stretches for a Limber Vacation

While on holidays, it’s important to stay active and incorporate stretches into your routine to prevent injuries and maintain flexibility. Here are some general stretches that can be beneficial. Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have any existing health concerns or injuries:

1. Neck Stretches:
   • Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-30 seconds and repeat on the other side.
   • Repeat in a diagonal direction – turn your head 45 degrees to the left and look down. Hold for 15-30 seconds and repeat on the other side.
   • Finally, turn your head 45 degrees left and look up. Hold for 15-30 seconds and repeat on the right.
2. Shoulder Stretches:
   • Roll your shoulders backward and forward in a circular motion.
   • Then slowly ‘windmill’ your left arm in both forward and backward direction – 10 times forward and backward. Repeat on the right.
3. Back Stretches:
   • Cat-Cow stretch: On your hands and knees, slowly arch your back upward (cat), and then lower it while lifting your head and tailbone (cow). Repeat 5 times.
4. Hip Flexor Stretch:
   • Kneel on one knee with the other foot in front, forming a 90-degree angle. Gently push your hips forward. Hold for 15-30 seconds and switch sides.
5. Hamstring Stretch:
   • Sit on the floor with one leg extended and the other foot against the inner thigh of the extended leg. Reach forward toward your toes. Hold for 15-30 seconds and switch sides.
6. Quadriceps Stretch:
   • Stand on one leg and bring the other heel toward your buttocks, holding onto your ankle. Keep your knees close together. Hold for 15-30 seconds and switch sides.
7. Calf Stretch:
   • Stand facing a wall, place your hands on it, and step one foot back, keeping it straight. Bend the front knee while keeping the back leg straight to stretch the calf.
8. Ankle Circles:
   • Lift one foot off the ground and rotate your ankle in a circular motion. Switch directions after 10-15 seconds.
   • Try writing the alphabet with your foot! That will encompass movement in all directions of the ankle and help warm up all your ankle muscles.
9. Wrist and Forearm Stretch:
   • Extend your arm straight in front of you, palm facing down. Use your opposite hand to gently press on your fingers to stretch your wrist and forearm.
10. Full Body Stretch:
    • Stand tall, reach your arms overhead, and stretch from your fingertips to your toes.

Remember to perform each stretch slowly and gently, avoiding any jerky or bouncing movements. Hold each stretch for 15-30 seconds and repeat as needed. Listen to your body, and stop the stretch if you feel any pain (not to be confused with mild discomfort). Incorporating these stretches into your holiday routine can help improve flexibility, reduce muscle tension, and minimize the risk of injury.

If you have any questions or would like to book an appointment, please feel free to contact us at Golden Spines Chiropractic Chatwood at 02 94122722 or email us at info@goldenspineschiro.com.au.