Long Flights or Car Rides? | Stretches To Do Before & After

Traveling season is here, and wherever your destination may be, there is a high chance you’ll be sitting for some time to get there. Long car rides, flights, or just sitting behind a desk all day can make your muscles stiff and achy.

So, whether you’re planning a long road trip or traveling by plane, here is a simple movement routine that you can perform to help get your blood flowing if you are going to be sitting for extended periods of time.

Traveling Stretch Routine

This easy five-movement routine can be done before and after hoping in that train, plane, or automobile, but we recommend same-day stretching to maximize the effect.

Knee Pulls (1 Minute)

Stretches: Knee joint, quadriceps & low-back muscles

• Stand upright with your feet hip-width apart

• Shift your weight to your right leg and raise your left knee towards your chest while grasping it with both hands

• Simultaneously raise your onto the ball of your right foot while pulling your knee in

• Switch sides and repeat for 1 minute

Downward Facing Dog With Hamstring Stretch (30 Seconds)

Stretches: Hamstrings, calves, and ankles

• Begin on your hands and knees

• Tuck your toes and lift your hips and sit bones toward the sky while lengthening your back

• Your feet should be hip-width apart with your toes pointed straight ahead

• Straighten your arms, draw your forearms in, and lift away from the mat

• Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide

• From here, straighten one leg by pressing your heel to the floor, while bending your other leg

• Continue alternating bending and straightening your legs with a 3-4 second pause between each movement

• Keep your neck long and align your ears between your upper arms

• Gaze toward your belly button

Inchworms (1 minute)

Stretches: Full-body stretch

• A posterior chain favorite, start in a tall, standing position, keeping your feet in the same spot throughout the movement

• Bend over at your hips, knees slightly bent, until your hands are on the floor

• Walk your hands out until you are in a plank position, arms locked out

• Walk your hands back towards your feet and rise back up to a standing position

• Finally, reach up towards the ceiling on the balls of your feet

• Repeat for 1 minute

Upward Facing Dog (30 Seconds)

Stretches: Chest and abs

• Begin by lying on the floor face down, keeping your elbows tight at your sides and hands on either side of your chest

• Push your chest up, straightening your arms

• The tops of your feet are pressed against the ground

• Hold for 30 seconds while slowly taking deep breaths in through your nose and out through your mouth

• Gaze at the ceiling

Quad Stretch (1 Minute)

Stretches: Quadriceps muscles

• Stand upright with your feet hip-width apart

• Shift your weight to your right leg and raise your left heel towards your butt while grasping it with your left hand

• Simultaneously raise your right arm straight up and onto the ball of your right foot

• Switch sides and repeat for 1 minute

Blood Flow Booster

Whether you have been sitting for hours due to travel or need a break from sitting at a desk, this quick routine is perfect to help stimulate blood flow, wake up, and refresh your body from fatigue and lethargy. The best part is you don't need any equipment and all you really need is a little bit of space - even the size of a hotel room or balcony will suffice.

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