How to avoid injury during long journeys: tips from a professional masseur

People whose work involves frequent travel, or those who work remotely and periodically He comes to the office or to a meeting with the customer, more susceptible to physical injury than colleagues working in office. Of course, sitting for 8-12 hours on the fifth point, we do a lot of good body does not bring, but the probability of injury on the road is much higher.

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5 years ago I had to go to a meeting with a client with a laptop and other office supplies. By the evening of the second day, I thought that my shoulder fall off, along with hand. What if you have to travel frequently and carry with them not only their personal belongings, but the technique? Here is some advice from a qualified massage therapist Wimsey Cherrington (Wimsey Cherrington)

Baggage

Most injuries during travel due to improper transport of luggage, or more precisely, carrying. Of course, now there are a lot of convenient bags with wheels, but still comes a time when they need to pick up and carry at least a small distance. Uncomfortable bags, a lot of weight, physical trauma, abnormal growth - all of which can cause serious damage. There are some simple rules that will help you reduce the risk of injury and significantly ease your trip.

1. Try to reduce the weight of the bags. How would you not like to take all your favorite electronic toys and a whole heap of clothes "just in case" - think well, so if all you need in the way. The heavier the bag, the more physical effort you will need to make. And do not forget the surcharge for extra weight or loss of luggage (or time on his waiting) if your travels are related to flight.

2. Avoid awkward bags. They can be a lot of great pockets in which you can put all your things. But this bag can be terribly unbalanced and uncomfortable when being transported (advantage on any one side, uncomfortable grip, the bottom sags, etc.).

3. Bend your kneesx. When you are going to lift a heavy bag, it is better to make it a little and sat down without jerks. Do not drop the entire load on his back.

4. Gently lift the bag on the top shelf. Be careful when lifting the bag to put it in the upper compartment of the plane, train or bus. Stand facing the aisle, lift your bag, keeping it close to your body, then turn around 90 degrees and place it in the compartment.

5. Avoid twisting movements. For example, you need to put a huge and heavy bag on the scales. Similarly, as with the rise of hand luggage, get back to the weights, lift the bag close to your body as possible, then turn around all over and only then place it on the scales. That is turning the whole body, rather than the lower part remains in place and at the same time you turn around a heavy bag to the scales only housing.

6. Be careful when removing the luggage from the conveyor belt. Wait until it is directly in front of you, just try to pick up the bag as close as possible to the body, and together with the bag turn around the whole body from the conveyor.

neck support

It is very important while traveling to watch not only the health of the back, but also to the neck. Do not forget that very often terrible headache is not caused by a change in pressure, and problems with his back and neck. For example, fell asleep in an awkward position and headache you provided. Try to keep your eyes level with the horizon. Then your neck and shoulders will be in the correct position.

Pillow to sleep. Special pillow to sleep in the form of a horseshoe will support your head and neck in a fairly comfortable position for sleep and for simple relaxation. Now, there are a huge number of special orthopedic pillows made of various materials. The main thing to choose the one that suits you.

back support

The seats in our planes, buses and trains rarely be called comfortable for long journeys. Because they have not provided support for the lumbar region, and very often they are not installed in the optimal horizontal position. there is special personal seatThat you can carry with them and establish in its place. If you travel less frequently, you can simply fold the scarf or sweater, and put it under his back.

Exercises

Even if you did not have far to go to a meeting or a conference, it is still important things to do well to stretch their legs a bit, and put himself in a sense. Who said that a half hours in traffic while driving or riding in a crowded bus can not be compared on the number of traumatic stress and a two-hour flight ?!

Circular motion ankle joint. Lift one leg, pull your fingers forward and rotate the foot in a circular motion for about 30 seconds. Then do the same thing with the other leg.

Foot pumps. Prestressing toes and over itself from about 30 seconds or until tired.

The rise of socks. Keep your heels pressed against the floor and raise your toes toward you. Then, relax your legs. Repeat for 30 seconds or until you get tired.

Raising heels. Rise on socks as high as possible, then gently return to the original position. Repeat the exercise for 30 seconds.

Marshirovanie. Sitting in an armchair squeeze the muscles of the thigh, as if marching on the spot. Repeat the exercise for 30 seconds.

Raising the legs. Sitting in a chair, holding his hands over the armrests and slowly raise your legs bent at the knees, keep them in the raised position for 3-5 seconds. Then gently dip. Repeat 8-10 times.

Deflection back / torso. Slowly retract the shoulders back, trying to bring together the blade. Then gently and slowly excreted shoulders forward, arching your back. Repeat several times.

The circular movement of the shoulders. The circular movement of the shoulders, during which you are trying to draw circles blades (exercise also known as "angel wings"). At the end of the circle drop the shoulders down. Repeat 4-5 times.

If you often travel or, on the contrary, you are sitting for 12 hours at the computer almost without rising - at least occasionally visit a good masseur. It not only will your body is in order, but also tell a few simple exercises that will help you keep yourself in good condition during long trips or work involving all hands at work. And, of course, do not forget about sports, or at least part of the pedestrian walks. Especially because the spring is in full swing and bad weather, as well as a bad mood, finally surrendered their positions!