Traveling for work can often come with some pain points. Constantly being on the go and having to be confined to tight spaces can cause muscle tightness and soreness. Stretching is a flexibility exercise every traveler needs to do to reduce pain and tightness for a more enjoyable trip. Tired of stiff necks and sore backs? Check out the below stretches for a better work trip!

Stretches for Pre-Travel

Let’s start your trip on the right foot! Stretching before you travel is all about preventing anticipated stiffness. These 4 stretches are great to do while waiting to board your flight or heading out for a long drive!

Upper Back Chest Opener

Bring your arms behind your back and clasp your hands. Slowly pull your hands away from your back, opening the chest. Pull far enough to feel a stretch, and hold for 20-30 seconds.

Lower Back Twist
In a seated position, twist your body to the left, trying to reach as far back as you comfortably can. Hold this position for 10 seconds, then twist your body to the right side and hold for 10 seconds.

Standing Quad Stretch
Stand up straight with legs shoulder width apart. Slowly pull one leg up towards your glutes, pulling it as close as possible to feel a stretch in the quad. Hold this for 30 seconds and then repeat with the other leg.

Leaning Forward Calf Stretch
Stand in front of a wall with one foot pressing against the bottom of the wall. Slowly lean forward towards the wall, keeping legs straight to feel a stretch in the calf. Hold this stretch for 30 seconds then repeat with the other leg.

Stretches WHILE TravelING

Planning on sitting for a few hours? These stretches are the perfect break for your body. They can help increase blood flow in the lower body, decrease tightness in the hips, and reduce tension in the neck.

Ankle Circles
In either a sitting or standing position, slowly rotate one ankle in a circular motion. Rotate the ankle for 10 seconds, then rotate in the opposite direction for 10 seconds. Once completed, repeat this rotation with the other ankle.

Standing Hip Extension Lunge
In a standing position, slowly step forward, keeping one foot in place behind you and the other leg in front of you. Slowly bend forward, creating a slight bend in both knees. Hold this position for 20-30 seconds then repeat on the opposite side.

Standing Thoracic Rotation
Stand up straight with arms facing out at shoulder height. Slowly twist in one direction as far as you comfortably can and hold for 20-30 seconds. Then, slowly twist in the other direction as far as you comfortably can and hold for 20-30 seconds.

Shoulder Rolls
In a seated or standing position, slowly roll shoulders backward in a circular rotation. Do this for 10 seconds, then slowly roll shoulders forward for 10 seconds.

Stretches for Post Travel

Nothing feels better after a flight or long drive than a big stretch! These stretches are great for relieving any remaining tightness for optimal relief!

Pigeon Stretch
Sit on the floor with one leg laid out straight behind you, and the other leg bent in front. Slowly lean forward as far as you can. Hold the stretch for 20-30 seconds, then switch legs and repeat.

Lumbar Rotation
Lay down with your back flat on the floor and legs laid straight out. Slowly bring one leg up at a 90 degree angle, keeping the knee bent, and bring this leg across your body towards the floor. Use one arm to gently press the bent knee towards the floor. Hold this stretch for 20-30 seconds then repeat with the other leg. 

Reclined Quad Stretch
Sit on the floor with both legs tucked underneath you. Place your hands behind you, shoulder width apart, and slowly lean back as far as you comfortably can for 20-30 seconds.

Neck Circles
In a seated or standing position, slowly rotate your neck in a circular motion. Rotate for 10 seconds, then rotate in the opposite direction for 10 seconds.

Schedule an Assisted Stretch Before and After You Travel

Make travel even less of a hassle with an assisted stretch! Regularly doing flexibility exercises is great for maintaining mobility and range of motion, and can help prevent build up of muscle tension. Scheduling a 1-on-1 session with a stretch professional before and after your trip can help significantly reduce tightness and decrease the chances of any lingering tension, allowing you to work hard and have fun!

Want to learn more? Reach out to a local StretchLab near you!