Survival & Healthy Tips for the Holiday Season
Survival Tips for Standing in Line This Holiday Season:
The holiday season is here and with it comes lots of reasons for good cheer…but it can also bring added demands and stress for our bodies. Whether you're shopping for presents, waiting to pick up the perfect dessert or checking out a holiday performance, chances are you'll spend a good deal of time standing in line this season. The American Chiropractic Association (ACA) offers the following tips to help you avoid muscle cramps, neck stiffness and back pain while waiting in line. First, dress the part. If you're planning to spend the day shopping or strolling around town checking out the holiday displays, wear comfortable, supportive shoes—not high heels. It's also a good idea to dress in layers so that you will be comfortable going from outdoors to indoors, and vise-versa. And leave huge shoulder bags at home; bring only those items that are necessary for your day—wallet, keys, cell phone—and consider carrying a fanny pack or a backpack rather than a one-shoulder purse. Once you're actually in line, there are several stretches that you can do to keep your legs from cramping and your back from aching. Start with your toes and work your way up:
Spread your toes out as wide as you can and hold for a few seconds and then bring them back to neutral.
Stand on one foot while you rotate the opposite ankle and then switch legs.
To stretch your calves, lean forward on your toes keeping your legs straight.
Bend your knees a little bit, just 5 to 10 degrees, and then straighten them.
Tighten the muscles in your thighs and bottom and hold for 5 seconds and then release.
Tuck your butt underneath while sticking your bellybutton out then switch and stick your butt out. This pelvic tilt can be a very small movement, but it is great for taking the pressure off your lower back.
Roll your shoulders backwards several times and then push your shoulder blades together to stretch out your chest.
Open your hands as wide as you can and then gently close them.
In addition to stretching, shift your weight and alter your stance every 3 to 5 minutes to give your body a postural break.
Author: American Chiropractic Association
Tips To Stay Healthy During The Holiday Season:
Whether you're scheduled for a long road trip, shopping for a small army of friends and family members, wrapping dozens and dozens of gifts or camping out in the kitchen to get all your cooking complete, major holidays can easily put your body at risk of injury. Prolonged sitting, prolonged standing, extensive walking, awkward positions, overeating and plain old mental exhaustion are all common when the holiday season comes into full swing. Here are a few common sense tips to assist in keeping you healthy and pain-free this holiday season:
Traveling: bring water and small snacks to stay well hydrated and to keep your blood sugar levels stable, wear comfortable shoes and clothing, bring along a small blanket and travel pillow, bring all required travel documents as well as any maps or reservations for rental cars and hotels, be careful and obtain assistance when handling heavy/bulky luggage and gifts - use a push cart or dolly and obtain assistance whenever appropriate and/or possible
Shopping: bring water and small snacks to stay well hydrated and to keep your blood sugar stable, wear comfortable shoes and clothing, have your shopping day pre-planned in regards to locations to visit and gifts to purchase, use shopping carts when available and take gifts to your vehicle frequently rather than risking injury by lugging pounds of gifts from store to store, be careful and obtain assistance when handling heavy/bulky gifts
Cooking: maintain proper posture while at the counter/sink, alternate between sitting and standing positions, take frequent breaks, stretch often, careful when using knives and other sharp objects
Gift Wrapping: maintain proper posture, stretch frequently, be careful not to leave scissors or sharp cutting objects on the floor where they can be accidentally stepped on or where they can be accessed by small children or animals, be careful and obtain assistance when moving or wrapping larger or bulky gifts
Holiday Eats and Treats: do your best to avoid over indulgence of those holiday eats and treats, maintain activity levels to counter act all that holiday feasting, avoid driving when you've consumed those holiday spirits
Treat Your Body To A Holiday Gift: if you find those aches and pains creeping in or just want to be in tiptop shape this holiday season, stop by your chiropractor's office and treat your body to the most valuable gift of all... the gift of health!
This wonderful information is courtesy of:
Cerwin Clinic of Chiropractic & Sports Medicine | Dr. Eric Cerwin
2711 Randolph Road, #203, Charlotte, NC 28207
Telephone: (704) 342-2100 | Fax: (704) 342-2155
Office Hours -Monday-Thursday 9:30-12:30 and 3-6pm