Holiday travel often means long hours spent cramped in a car or a plane seat. This prolonged sitting can leave you feeling stiff, achy, and far from festive when you arrive at your destination. The key to combating travel stiffness is to take frequent breaks and incorporate some simple stretches. You don't need a lot …
Holiday travel often means long hours spent cramped in a car or a plane seat. This prolonged sitting can leave you feeling stiff, achy, and far from festive when you arrive at your destination. The key to combating travel stiffness is to take frequent breaks and incorporate some simple stretches.
You don’t need a lot of space or time to make a big difference. Here is a simple stretching routine you can do at a rest stop, in an airport terminal, or as soon as you get to your destination.
Hold each stretch for 30 seconds, and remember to breathe deeply throughout.
1. Upper Trapezius Stretch (for the neck):
Sit or stand up tall. Gently drop your right ear toward your right shoulder. To deepen the stretch, you can place your right hand on the side of your head and apply very light pressure. You should feel a stretch along the left side of your neck. Repeat on the other side.
2. Open Book Stretch (for the upper back):
If you’re in a car, you can do this seated. Sit sideways in your seat (or stand). Clasp your hands together in front of you. Keeping your hips stable, rotate your torso to one side, following your hands with your gaze. You’ll feel a wonderful stretch through your mid-back. Repeat 5 times on each side.
3. Seated Hamstring Stretch:
Sit on the edge of a chair or your car seat. Extend one leg straight out in front of you with your heel on the ground. Keeping your back straight, gently lean forward at your hips until you feel a stretch in the back of your thigh. Repeat on the other side.
4. Figure-Four Stretch (for the hips):
While seated, cross your right ankle over your left knee. If this is enough of a stretch, stay here. To deepen it, you can gently press down on your right knee or lean forward with a straight back. You’ll feel this in your right glute/hip area. Repeat on the other side.
5. Calf Stretch:
Find a wall or the side of your car. Place your hands on the wall for support and step one foot back, keeping the back leg straight and the heel on the ground. Gently lean forward until you feel a stretch in your calf. Repeat on the other side.
Taking just five minutes to run through this routine can help you arrive feeling more mobile, refreshed, and ready to enjoy the holiday festivities. Happy and healthy travels!
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