What’s Happening At Wellness Rehabilitation Inc. And 6 Tips to Follow in Travel Season to Arrive With Increased Mobility

The summer season has begun and that means lots of travel time, whether in a car or plane or train. You may be sitting for hours, which means you may get stiff or acquire aches and pains. You can combat this with these six tips we will discuss. These tips also help when sitting at your desk/computer.

  1. Sitting in good posture

This means sitting on both your sit bones. Your buttocks should be back far enough that you feel you are sitting on the back of the seat. Automatically this keeps your posture upright and in line without you having to work so hard. If you are short, your feet may not touch the floor so put a stool/book/bag under them. If you are at a desk, your elbows should be at 90 degrees with the wrists in the same line as the forearms.

  1. Use a lumbar cushion/roll

This just adds support to the back and keeps your spine in alignment. If you fatigue, you begin to slide forward with the buttocks. The roll keeps you upright and makes you aware if you slide. It also takes over for fatigued muscles. To make your own roll, grab 2 hand towels and roll them up so they are about 8″ in diameter. Tape it so it stays together. The roll goes into the curve of your lower back once your buttocks are all the way back in the seat. It should feel like it fits and not spilling over the arch in your back.

  1. Take Breaks

Try to get up every 20 minutes and walk around for a minute if you are at your desk. If you are in a plane, get up every hour if you can or at least stand at your seat. In the car, also try to stop for breaks every hour and walk around for 5 minutes. This helps relieve the stiffness in the joints and spine and “relubricates” them. It also increases the blood flow.

  1. Stretch

The best stretch to do after sitting for a long period is to put your hands in the small of your back for support and bend backwards. This adds more extension, sitting is flexion, to the spine. It should be painfree, so some may need to limit the motion. You can also walk backwards. Just be sure there aren’t any dogs around who may want to bite you in the buttocks.

  1. Hydrate

Traveling in any form significantly dehydrates you. Carry water bottles with you and drink as often as you can. If you are feeling thirsty, you are already beginning to dehydrate. Dehydration can also cause headaches, fatigue, and poor concentration.

  1. See a Physical Therapist

If you follow these tips and you are still having issues with neck/back pain or stiffness in the joints, see a Physical Therapist who can assess where the root cause of the problem is coming from. They can educate you on your movement patterns and positions and set you up with an exercise program that will alleviate what your body is going through, which in turn will give you strength to support the spine and joints.

Click here to schedule a Free 20 minute Discovery call to address your issues and how we can help you return to a fully functional, mobile life and prevent recurrences.

To Your Health,

P.S. If you are still not 100%, give us a call at 301-493-9257 to set up a time to discuss the health issues you are having and how we can help you.


Looking for a healthy gift to give to yourself or loved ones?

We offer SAFE PILATES VIDEOS to work on in the comfort of your home. I have created 3 Pilates videos if you are not ready to join a class or can’t find a class that suits your time-frame or you need another day for a workout. These videos you can work on at home and at your own pace. Each exercise is explained thoroughly as to what it is accomplishing and what you should feel. Part I goes over the foundations of Pilates exercises. Part II uses foam rollers and Theraband or weights. Part III teaches more advanced Pilates skills.

Click here for more information on the safe Pilates videos and to watch the short clips.


Many clients feel that the work we have done in Physical Therapy was so effective that after discharge they want to continue the Pilates and strengthening work to continue improving their outcomes to prevent recurrences.

We offer 5 and 10 session individual packages of Pilates/strengthening.

Click here for more information on our individual Pilates sessions.


We offer a Year of Wellness package for those who would like to have a monthly checkup of their home program to be sure the exercises are still valid and performed correctly or to address any other issues that may arise.


We offer online Physical Therapy sessions. These are the same 1 hour sessions as in clinic. You still get the personal touch. Click here for more information on our telehealth sessions.

Interested in continuing the work we did or just want to get stronger or be sure you are still on the correct path towards your goals of a fully functional life, give us a call at 301-493-9257 to discuss how we can help you.

A Physical Therapist’s specialty is in observing deviations in your movement patterns to find the root cause of the problem, then effectively treating it with individualized exercises to correct the problem. You will understand what the issue is that is causing the problem and be given effective exercises to do, thereby ensuring that how you move becomes permanent in your muscle memory.

Did you know that Maryland has Direct Access for physical therapy? That means you can see a Physical Therapist without seeing your physician first and getting a prescription. We can evaluate and treat you without a referral. Through the extensive evaluation, if we feel that other issues may be involved that may require you to see your physician, we will refer you back or recommend someone who is appropriate for you.

We invite you to ask about our Free Discovery Call and look forward to assisting you with anything you may need.


This is for those who are still unsure if Physical Therapy is right for them. We offer a 100% Free 30 minute Discovery Call to answer all your questions and see if you are the right fit for our clinic. Space is limited. Call us at: 301-493-9257 or email us at cynthia@wellnessrehab.org


Live Virtual Pilates/Exercise class: 5 class series for $177 July 19th – August 16th 2023 Wednesdays 12-1 on Zoom