The most boring part of holidays is traveling. Especially if it is a long bus journey… However, you can prevent waist, back or neck pain from spoiling your holiday pleasure by doing a few exercises during the journey.

Pain in the waist, neck and back may occur while traveling by car or plane. Sitting and staying in the same position for a long time puts excessive pressure on your spine and can cause posture disorders. You may be in pain the day after your holiday or return.

Experts recommend stretching or stretching muscle and joint groups, whichever is appropriate, during flights and driving breaks on long journeys. Physical Therapy and Rehabilitation Specialist Prof. from Anadolu Health Center. Dr. Semih Akı states that stretching helps relax the tense muscles and connective tissues in the waist, neck and back.

Here are 6 simple stretching movements that you can do without any equipment… Neck and shoulder stretches:

1) To stretch your neck, turn your head to the left and hold this position for 5 seconds and then turn your head to the right and hold this position for 5 seconds. Tilt your head forward and turn it, then repeat the same movement to the right and perform each one 5 times.

2) For neck and shoulders, raise your shoulders by keeping your arms at the sides without lifting them (like a shrug) and stay like this for 5 seconds. Repeat this movement 5 times. Waist and back stretches and relaxation:

3) Stand upright in a sitting position and slowly bend your upper body towards your knees. Wrap your arms around your hips. Stay in this position for 20 seconds, breathing deeply. Then return to your normal sitting position. Repeat this movement 5 times.

4) In a sitting position, place your hands on your lower back and slowly stretch your waist back. Stay in this position for 10 seconds and repeat this movement 5 times.

5) In an upright position, place your hands on your hips and lean to the left. Maintain your position for 5 seconds. After coming to an upright position, repeat the same movement by leaning to the right side. Repeat the movement 5 times in each direction. Stretching the legs:

6) While sitting, lift your heels into the air by stepping on the toes of your feet and hold it like this for 10 seconds and release. Then lift your fingers up with this movement, just like a ballet movement. Repeat this movement 10 times.