Please ensure Javascript is enabled for purposes of website accessibility
  • Home
  • Blog
  • Travel Tips for the Holidays

Travel Tips for the Holidays

share to

The holiday season is the most joyous time of year and also a peak traveling period as many travel all over the world to enjoy quality time with family and friends. Traveling during the holidays can be very stressful with long lines, flight delays, and hours of sitting in the air and waiting during layovers. However, incorporating simple things to your routine days before departure and doing a few mindful stretches to stay active while traveling can put you at ease. 

Tip #1 - Practice mindfulness

When we sit for long periods of time, we naturally begin to slouch with an extreme forward head posture because our body falsely believes that this position is the “most comfortable”, especially on a plane. This leads to lower back pain, neck pain, and a groggy mood. Practice mindfulness, meditation and posture awareness to reduce stress and boost your mood after a long plane ride. 

Tip #2 - Good body mechanics

Injuries can easily occur when carrying heavy luggage around the airport or storing them in the overhead compartment without using proper body mechanics. Keep these tips in mind to reduce back injury:

- Engage your abs & squeeze your glutes when walking and lifting

- Sit with your back against the seat back

- Don’t lock your knees when lifting

- Use both hands to lift objects and keep heavy items close to body if possible

- If you struggle lifting to chest for overhead reach, ask for help!

Tip #3 - Make a list and check it twice

Worried you forgot something? Write out a checklist of items to pack (pro-tip: it always feels good to cross things off a list).

Tip #4 - Minimalist Packing

Pack neutral colors so you can alter clothing, thereby reducing your luggage load.

Tip #5 - Give extra time

Always feel like you’re rushing out the door the day of your flight? Rushing results in quick, improper movements and body mechanics that can later lead to injury. Give yourself at least an hour extra to prepare before leaving the house.  

Tip #6 - Stay active by stretching

Prevent your muscles from getting tight after a long plane ride by practicing seated stretches for your calf (heel raises and calf squeeze), neck (rotations), back (rotations, flexion and extension), wrist (flexion and extension) and foot (toe lift and ankle rotations).  

Tip #7 - Eat, sleep, hydrate. Repeat!

If you are a habitual snacker, be sure to pack healthy snacks to nibble on while waiting for your flight or enjoying your inflight entertainment. Get enough sleep the night before so you won’t need to hit snooze numerous times the next morning. Most importantly, stay hydrated! Bring your own empty water bottle and fill it up at the airport to avoid having to pay for the unreasonably expensive bottled water. 

Tip #8 - BREATHE!

We tend to hold our breath or take short, light breaths when we are in stressful situations. Remember to take deep breaths and engage your diaphragm to calm your mind and ease your nerves!

Follow us on Facebook and Instagram @defytherapy for more travel tips.

Happy traveling and enjoy the holidays!

Travel Tips for the Holidays

Posture and The Mind

Breathing for Relaxation and More!

What is Good Posture?

Who is Kelsey Zamoyski?

contact us now

(786) 955-6912

This email address is being protected from spambots. You need JavaScript enabled to view it.

Sign up to receive updates on health tips, community events and clinic updates!


  • Kelsey was very professional and taught me so many different exercises. My body felt much better and more relaxed after my session with her. She was extremely personable and knowledgeable as well. -Adam Trieser

  • "My sessions with Kelsey were crucial in my recovery from hand surgery. I had a tendon repaired and the recovery is painful, yet Kelsey made the experience much more tolerable. She is extremely professional and analytical with her patients, at the same time she is very caring and supportive. I have regained full mobility in my hand and it is in big part thanks to Kelsey”.Best, Cindy

  • I retained Kelsey to help me rehab my shoulder after a 2015 surgery. My experience was fabulous! She was the most attentive and knowledgeable therapist I have ever worked with. Her compassion and personalized treatment is unmatched in my experience (and I have had numerous surgeries) and she helped me achieve results far ahead of the timetable set by my surgeon. You need to see Kelsey! The best! -Chet D.


    myfitnesspal logo with link to my fitnesses pal website
    Aapative Logo and link to Aaptive website
    Rasmussen College Logo and link to Rasmusseen website

    Copyright © (2021) Defy Therapy And Wellness Clinic. All rights reserved.