As the National Day holiday wraps up, many individuals are either savoring the last moments of their time off, gearing up to return to school or work, or navigating the busy journey back home. Whether crammed on a plane, riding a high-speed train, or stuck in traffic, long travel durations often lead to discomfort and soreness.
To shed light on this issue, we spoke with Professor Qian Yu from Zhejiang Provincial Traditional Chinese Medicine Hospital. He emphasizes the risks of sitting for extended periods without movement, particularly concerning the cervical spine. “This can lead to symptoms like heaviness in the shoulders, difficulty lifting the arms, and shoulder pain,” he explains. For travelers grappling with these discomforts, the professor recommends seizing travel time to perform some simple neck exercises.
One exercise he suggests involves clasping your hands behind your head and pressing your head back against your palms while simultaneously pushing your hands forward. “You should hold this position for ten seconds; you’ll feel the muscles in the back contract,” he notes. Another effective movement includes supporting your chin with both hands while pushing down with your chin, countered by pulling up with your hands. This compresses your palms against your chin for ten seconds, which bolsters neck strength.
In addition to these exercises, Professor Qian advocates for massaging acupressure points like Fengchi, Jianjing, Hegu, and Houxi. Spend three to five minutes on each point, applying firm pressure until you feel a tolerable level of discomfort. “This technique can significantly relieve muscle tension in those areas,” he suggests.
The professor also warns about “economy class syndrome,” a condition connected to deep vein thrombosis (DVT) that can occur from prolonged immobility or cramped seating during long journeys. To counter this, he recommends practicing “Seated Baduanjin,” a set of wellness exercises that can be performed while seated to enhance circulation.
One of the movements, called “Knock the Teeth to Gather the Spirit,” involves sitting cross-legged with a straight back, placing closed fists on your thighs, and sitting quietly for three to five minutes before clenching and tapping your teeth together 16 times to strengthen them. Another movement, “Slightly Shake the Heavenly Pillar,” involves gently turning your head side to side to stretch the neck and alleviate tension.
The third exercise, “Tongue Swirling and Gargling,” requires swirling your tongue around the inside of your mouth both clockwise and counterclockwise. After that, hold your tongue against the roof of your mouth and gargle 36 times before swallowing in three intervals. “This helps support oral health and nourishes the skin and internal organs,” says Professor Qian.
As travelers wrap up their holidays and embark on their journeys home, keeping these tips in mind can help ease the physical strain that often accompanies travel.
