John Greenwood
Erin Phillips does a seated spinal twist to combat car fatigue. (staff/John Greenwood) More photos from this shoot
John Greenwood
Erin Phillips demonstrates a modified seated pigeon that can ease tension in the hips and spine on a long road trip. More photos from this shoot
John Greenwood
Erin Phillips demonstrates a modified cat stretch using the side of the car as a support. More photos from this shoot
John Greenwood
Erin Phillips demonstrates a modified cow stretch using the side of the car as a support. More photos from this shoot
John Greenwood
Erin Phillips demonstrates a modified Warrior II using the side of the car as a support. More photos from this shoot
John Greenwood
Erin Phillips demonstrates a modified Warrior I using the side of the car as a support. More photos from this shoot
John Greenwood
Erin Phillips demonstrates a modified downward facing dog using the side of a car as a support. More photos from this shoot
You've worked hard all year long, and now it's time to pack everyone into the family truckster for some much needed vacation time. If for you, like many Americans, vacationing equals lots of time on the road, you need to take the proper steps to make sure that your vacation isn't more stressful for your body than working.
Occupational therapist and yoga instructor Erin Phillips has some tips for those folks who will be seeing lots of windshield time this summer. "Think of your summer driving as part of your daily job," Phillips says. "You can make small changes that will keep you more comfortable and create a better experience overall."
The first steps you can take happen before you ever leave the driveway. Phillips suggests making sure your vehicle "work space" is a good fit. "Take a look at what is adjustable in your car, the same way you would if you moved to a new desk at work. Adjust the seat back for an upright spine posture. Adjust the low back support or add your own (such as a rolled up towel) to support the natural curve of the lumbar spine."
Next, Phillips recommends adjusting the wheel position so the shoulders are comfortable, not hunched too high by the ears. Also, make sure the seat edge does not press into the back of your knees. As you fatigue throughout the day, you may need to do some readjusting, she says. "Even the most perfect posture is not so good if it's stagnant," Phillips says. Without movement, muscles shorten, joints don't get lubricated, and circulation suffers.
There are safe ways to keep the body moving while driving, Phillips says. She suggests drivers pick a song every 15 minutes or so and do some movements for three to four minutes such as neck rolls, shoulder rolls, arm stretches, opening and closing the hands and wiggling the toes and ankles. "Doing some kind of movement will keep the blood flowing and keep you more alert and comfortable," she says.
Drivers also should take advantage of rest stops every couple of hours, says Phillips. Take a short 15 minute break, get out of the car and do some stretching. "You should stretch opposite of the way you work. Stretch 'open' since you're in a closed space, and stretch all the way from head to toe," she says.
There are some basic yoga stretches Phillips recommends to aid the body on long car rides, which can all be modified to use the car as a support. For example, Phillips suggests doing a variation on Downward Facing Dog by placing your hands on the back bumper of the car instead of down on the cement.
You also can use the bumper of your car to do a modified Cat-Cow stretch, says Phillips. "The spine can always use some mobility, especially the low back after sitting for long periods. With your hands on the bumper of the car, round the back like an angry cat and then scoop the back like an old horse," Phillips says.
Drivers also can benefit from Seated Pigeon, says Phillips. Turn sideways in your seat, cross one leg over the other so that the ankle rests near the knee and then bend gently forward. Do this again with the opposite leg crossed on top.
"The driving process keeps us sitting static in a forward position. Remember to add some spinal twists to your stop," says Phillips. From a seated position, cross one leg over the other so that the knees are close together, then twist your torso towards the leg on top. Start the twisting motion at the belly button, then move up through the rib cage, shoulders, head and neck.
Other poses can be done curbside with a hand resting on the car door, such as Dancer, Warrior I and Warrior II, says Phillips. To help your knees and hips, try a simple forward fold.
According to Phillips, by following these tips, you will reach your destination feeling more comfortable both physically and mentally. Making these short stops will break up the monotony of driving and also rejuvenate the body, giving you more energy for all of the fun you have planned.
For complete photos of Phillips demonstrating the modified poses, visit RadishMagazine.com.
