Please ensure Javascript is enabled for purposes of website accessibility
Skip to main content

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!

What does DEFY mean?

Importance of Morning Stretches

How The Brain Shapes Pain and Links Ouch with Emotions

What is Good Posture?

Thriving while Working from Home


Al Miller
Tara is a true professional as well as a very understanding, patient and kind PT. DEFY WAS AND IS A GAME CHANGER FOR ME. I HAVE REGAINED NOT JUST MY BALANCE BUT MY CONFIDENCE. I will recommend Defy to anyone, those who need help in balancing to prevent falls as well as those who have any Physical problems that can be treated with excellent Physical Therapy. Defy is five star all the way.
Nicola Martin
I was having major postural issues and after 2 months of seeing Tara, I have not only improved my strength, but I now measure half an inch taller!
Susan Kaufman
I worked with both Kelsey and Tara and both are extremely knowledgeable. They work with you and are the best physical therapists i have ever worked with either in ny or fla Highly recommend Kelsey for my thumb joint arthritis and Tara for my lower back Thank you both