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Survival Tips for Standing in Line This Holiday Season

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The American Chiropractic Association (ACA) offers the following tips to help you avoid muscle cramps, neck stiffness and back pain while waiting in line.

First, dress the part. If you're planning to spend the day shopping or strolling around town checking out the holiday displays, wear comfortable, supportive shoes -- not high heels. It's also a good idea to dress in layers so that you will be comfortable going from outdoors to indoors, and vise-versa. And leave huge shoulder bags at home; bring only those items that are necessary for your day -- wallet, keys, cell phone -- and consider carrying a fanny pack or a backpack rather than a one-shoulder purse.

Once you're actually in line, there are several stretches that you can do to keep your legs from cramping and your back from aching. Start with your toes and work your way up:

    --  Spread your toes out as wide as you can and hold for a few seconds and
        then bring them back to neutral.
    --  Stand on one foot while you rotate the opposite ankle and then switch
        legs.
    --  To stretch your calves, lean forward on your toes keeping your legs
        straight.
    --  Bend your knees a little bit, just 5 to 10 degrees, and then straighten
        them.
    --  Tighten the muscles in your thighs and bottom and hold for 5 seconds and
        then release.
    --  Tuck your butt underneath while sticking your bellybutton out then
        switch and stick your butt out. This pelvic tilt can be a very small
        movement, but it is great for taking the pressure off your lower back.
    --  Roll your shoulders backwards several times and then push your shoulder
        blades together to stretch out your chest.
    --  Open your hands as wide as you can and then gently close them.
    --  In addition to stretching, shift your weight and alter your stance every
        3 to 5 minutes to give your body a postural break.

You can find additional suggestions for surviving the holidays healthfully -- including advice on nutrition, exercise and stress reduction -- on ACA's Web site at www.acatoday.org/12Days.

"If the holidays do bring you pain, consider chiropractic care, a natural, drug-free approach to pain-relief and wellness. In addition to manual therapies such as spinal manipulation, doctors of chiropractic are trained to counsel patients on diet, nutrition, exercise, healthy habits, and occupational and lifestyle modification," says ACA President Dr. Rick McMichael. To find a doctor of chiropractic near you, visit www.acatoday.org/findadoc.

The American Chiropractic Association (ACA), based in Arlington, Va., is the largest professional association in the United States representing doctors of chiropractic. ACA promotes the highest standards of patient care and ethics, and supports research that contributes to the health and well-being of millions of chiropractic patients. Visit www.acatoday.org.

SOURCE American Chiropractic Association