Clavicles (also known as collar bones) should be horizontal, but as you can see here, Miss Maggie has the habit of hiking hers up.  If you watch her on film, you can see that she has a tendency to not only lift her shoulders up to her ears, but also to round them forward.  You may think “big deal”, but the clavicle bones have muscles attached to them.  And when you start moving the bones around, the attached muscles become ineffective at doing what they are supposed to do, which is hold the head directly about the shoulders (take a look at this older blog for a better visual).  Taking a look at Maggie from the side view, you can see that her head is significantly out in front of her.  If she would keep those bones down, it would help hold her head in the correct position.  Tissues that are being affected in this situation will be the disks in between her neck vertebrae, circulation to the head (wonder if she has headaches), thyroid health, middle back tension, and shoulder stabilization.

Where should your clavicles be?  They should create a horizontal line across your chest, and not make a “V” shape on your chest.  Muscles that help anchor your clavicles are the latissimus dorsi (your lats).  These are large, downward pulling muscles that are constantly fighting the upward tension in the trapezius muscles (sides of the neck).  Lifting your clavicles can be a postural habit you have of communicating your mood (I lift mine when I’m feeling embarrassed), OR the result of holding a heavy bag on one shoulder (you can have one clavicle higher than the other).

Take a look in the mirror after a shower and evaluate your clavicle position.  Any award-winning positions out there?

PS.  Maggie, if you’re reading this, I am happy to give you a complimentary session.  Call me.

And in addition to being great, I found it completely amazing how physically exhausting a vacation can be.  Perhaps we should have different terms for vacations (not working, no blackberry, no iPhone, no email, and No Appointments!) and trips (not working, but tour bus pick up at 6:30 AM, plane rides, bus rides, and scary car episodes with a French taxi driver who insists on taking all the Corsican island curves – which, did I mention are only one lane – at 100 kilometers an hour by looking BACK at you so that you can confirm that yes, the island is beautiful and yes, I am completely relaxed…just not right at this moment).

Sooo, I guess I’m back from my trip.

Some trip statistics:

Countries Visited: 2 (Italy, France)

Servings of Gelato: 10 (Pistachio, Strawberry, Nutella, Lemon, Hazelnut, Pistachio, Hazelnut, Hazelnut, Tiramisu, Hazelnut)

Best, oh-so-Italian graffiti: (It was written in English)  “I like myself”

I’m not kidding.  That’s what it said, written on the cement tunnel wall, leaving the Rome airport train station.

Times I’ve said “You know in Rome, they (do it, think it, say it, drink it, etc.) like this…” in the last 4 days: 1,352

So we all know that vacation or a trip is great.  But what keeps many folks from doing it often (besides the job, the family, and the money) is how physically taxing the whole thing can be on your body!

I’ve put together a few tips on traveling to lighten the proverbial load of travel.

Save the Neck!

If you tend to be stiff in the neck and shoulders, racing through the airport, carrying excessive weight, and sleeping in an uncomfortable plane seat can make it worse – and who wants to start their time off on an anti-inflammatory?

• Watch your hand placement on your roller bag.  Many people pulling their luggage with their shoulder joint internally rotated – not good for the rotator cuff or the trapezius muscles.  How can you tell?  Reach back to grab the handle keeping your thumb pointing away from you, as opposed to holding your roller with the thumb pointing toward the thigh (see pics below).
• Non-symmetrical loading can tax your shoulder girdle.  Even if you prefer a purse when you arrive at your destination, consider packing a backpack for the plane, and place a smaller, single-shoulder bag in your bigger luggage.  Evenly distributing the weight can help you use your larger core muscles to carry the weight, and prevent the smaller muscles on one side of the neck from tensing and pulling your neck vertebrae out of alignment.

Holding your bag this way can damage your shoulder.

This is much better - your neck and shoulder muscles will thank you!

On the Cellular Level

Flying is very dehydrating and the constant vibration can tax the muscular and nervous system.

• Avoid alcohol and caffeinated beverages.  Skip the glass of wine and instead opt for herbal tea.  I always pack my own peppermint tea bags, as all planes have hot water.
• Did you know the temperature is VERY low at 30,000 feet!  Help regulate your body temperature by packing warm wool socks.  After I’m airborne, I like to kick off my shoes and slip on something a little more cozy.  It also helps me sleep on those long hauls.
• Moisturize well before departure – that means inside too!  Right before I fly I super-dose my skin with a good moisturizer (I use sesame or coconut oil) all over.  I also eat an oily breakfast as cellular hydration requires a healthy and solid lipid layer!  Avoid dry pretzels and crackers and instead opt for healthy-oil rich nuts, avocado, or a bag of olives.

Good luck on your next travel adventure.
You know, in Rome people take a minimum of 4-6 weeks of vacation per year.

I’m just sayin’.