7:d:ìÖû Ç d:ÿÿÿ! È"Times New Roman$$Heading 1! $ ð <$Heading 2! ð$ ð <$Heading 3 ! $ÿÿÿ ðÐ ðÐÐР :c :f%: ):c7:f?%: ) Ð/à=‰Travelling by air is considered by some to be one of the most commonly neglected causes of back and neck stress. Here are some tips to help you minimize and relieve those aches and pains:@©©Before you go to the airport:©Regular stretching, sit-ups and moderate weight lifting help to keep muscles toned and more resistant to the stress of sitting in aircraft for long periods. ©A cardiovascular workout the day before travel helps reduce stress and increase oxygen flow to muscles.©©On the way to the airport/in the airport:©Remember to lift luggage by bending at the knees, not the back!©Pull-style luggage is easiest, but if you must carry your luggage, distribute it evenly on all sides of your body to reduce stress on your muscles and joints.©While waiting to board, try to stand and walk as much as possible. Sitting (as you will do for long periods on the aircraft) puts three times as much stress on your lower back as standing.©©On board:©It is dry on board an aircraft. Drink plenty of fluids to prevent dehydration, which can lead to problems including muscle fatigue. Water and juice are best.©While sitting, use a rolled pillow or blanket to create a "lumbar roll" -- place it in the angle of your lower back, to maintain proper posture and reduce stress on this crucial region of your body during flight.©Normally, when standing, the neck is in alignment with the spine. However, when sitting for long periods, it is common for people to allow their necks to crane forward. This is a poor posture which creates stress on the cervical spine, neck and shoulder muscles. To prevent or treat shoulder and neck pain and tension, do this simple exercise every one to two hours: while looking straight ahead, move your head slowly backwards until it is as far back as possible. Keep your chin tucked down and in. Hold for a few seconds, then relax. Repeat 10 times.©Stretch, stand and walk as frequently as possible on long flights.©©©© <ÐÒûÿÿÿ% < hÐ8 pØ @ ¨ xàH°€èP¸ ˆðX *È•Times New Roman/нŸh*@Ÿ¾  Õ1Cd: word.app #:e$:ðC– 4: