By Aleisha Theisen, PTA and NBC-HWC
This time of year is often full of family gatherings, festive meals, and maybe even a trip or two. But whether you’re logging hours on the highway or soaring through the skies, one not-so-festive companion often sneaks along for the ride: joint stiffness.
Enter: The movement mindset. It can keep your joints limber, your posture happy, and your holiday spirit bright.
Go With The Flow
Long periods of sitting can make joints cranky, especially the hips, knees, shoulders, neck, and lower back. Luckily, restorative movement doesn’t have to mean a full workout. It just means keeping things flowing.
If you’re driving:
Rest-stop reset: Every 1–2 hours, get out of the car and take a five-minute “mobility walk” at a rest area. Do some gentle side bends, shoulder rolls, and heel raises. Take a few deep breaths. If you enjoy yoga, you can even do a short-and-sweet “road trip yoga” routine like the one in this video.
In-seat moves: Tight on time? Try shoulder blade squeezes at stoplights. If you’re a passenger, you can add in ankle circles and glute squeezes.
If you’re flying:
Take a lap: Walk and stretch as much as you can in the airport prior to boarding, and stroll to the restroom every few hours while in flight. There’s often a bit of extra space next to it where you can do a couple stretches.
Seated stretches: Ankle pumps (alternating toe and heel raises) are your friend on a long flight. They’ll keep your feet, ankles, and calves happy and support good circulation. You can also do gentle neck rotations, or lean forward slightly and do a few shoulder rolls. Your neighbors might glance over, but your joints will thank you.
Posture Support
When we slouch for hours, our joints and muscles quietly start plotting revenge. Keep them content with a few small adjustments:
In the car: Have a small lumbar pillow or a rolled-up towel handy to support your lower back.
In flight: Place a folded sweatshirt behind your lower back. This helps maintain a neutral spine.
Think tall yet relaxed, not rigid. Posture should feel natural and sustainable. Shifting your position frequently can also provide relief.
Get Creative
The beauty of travel is that it shakes up your routine, and that’s great for your body! Take advantage of new environments to move in fresh ways.
- Stretch your calves while waiting in line for coffee.
- Take a mini walking tour around the neighborhood instead of scrolling after dinner. You get bonus points if there are hills.
- If there’s a hotel gym or nearby park, pop in for a 10-minute stretch session or do a bit of brisk cardio to get the blood flowing and nourish your joints.
Movement doesn’t have to be structured to be effective; it just has to happen. A little spontaneity goes a long way toward refreshing and energizing your body.
Comfy Sleep Away From Home
A different mattress or pillow can throw your body for a loop. To wake up with less stiffness:
Bring your own pillow if possible. It can make a big difference for your neck and shoulders and will help you sleep better.
Support your joints: Side sleepers can place a pillow between their knees; back sleepers can tuck one under their knees to reduce tension on the lower back.
Stretch before bed and upon waking. A few gentle stretches can help your body adjust to new sleeping surfaces. This quick video demonstrates easy ones to do in a hotel like knees-to-chest or a supine twist.
The Gift Of Movement
During the holidays, we tend to focus on others, but one of the best gifts you can give yourself is movement. It’s free, and it travels well. As you pack your bags, plan your roadtrip playlist, and grab your snacks, don’t forget to pack a movement mindset, too. Your joints will reward you with more comfort, flexibility, and energy to fully enjoy the season’s adventures.
If you have acute or chronic joint pain, come into our clinic at FYZICAL-Forest Grove for a physical therapy evaluation and a personalized treatment plan. That will set you up for a more comfortable and enjoyable holiday. Call 503-357-1706 to make an appointment.
Disclaimer: This blog is provided for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.