Essential Stretches and Exercises For The Travel Warrior
Are you planning to travel soon? If so, you might already feel as though your joints are aching in anticipation - and no, not in the good way!
Travel is wonderful, especially if you’re taking a flight for a leisurely trip instead of business. However, there’s no denying it - a long flight can leave you feeling super stiff by the time you get off the plane.
The good news is that you combat a lot of aches and pains of a long day of travel by doing a few simple stretches. Even though fitting in your normal exercise routine might not be an option, these basic moves will have you feeling like 100% in no time.
Lower Back Stretch
Top stretches after flight
If you’re sitting for long periods of time, whether that’s because you’re forced to sit in your seat on the tarmac, waiting for a delayed flight to take off, or because you’re embarking on a cross-continental flight, you’re sure to feel the effects in your lower back.
The quadratus lumborum, also known as the lower back muscles, are the most common contributors to lower back pain. When you sit for a long period of time, this tightens the muscles and can even cause them to spasm.
To find some relief without having to get up out of your seat, just start by sitting up straight. Gently and slowly rotate our shoulders to the left. You can use your right hand, placed on the exterior of your left knee, to extend the stretch even more.
After a full stretch, bring your body back to center, then rotate the other way, this time moving to the right. You'll use your left hand on the outside of your right knee to extend the stretch even further.
Basic Neck Stretch
Essential stretches during and after travel
This stretch will open up any stiffness you have in your neck and possibly your shoulders, too. It is easy to do even if you have a seatmate and is a great way to reduce tension after you fall asleep in an awkward position.
Start by simply breathing in deeply. Lower your head to your left shoulder, then exhale. Breathe through our nose, then let your face fall forward. Breathe in with your chin to your chst, then draw your head to the right ear as you breathe out. Keep your head heavy like a clock’s pendulum that is ticking back and forth from one ear to the other.
This move is meant to be mindful, so don’t rush it. The goal here is to take it easy so you can work out all the stiffness and tightness in your head and neck.
You can also do this move by inhaling in deep, choosing a spot to look at directly in front of you, then looking to the left as you exhale. Return your head to the center, then breathe in, and then turn your eyes right as you breathe out. Do it for ten breaths in and out.
Twist It Out
There’s no question about it - from the cramped quarters to the bulky tray tables and never-big-enough armrests, you’re sure to feel tight and tense in just about every area of your body after a long flight.
To reduce tightness and improve circulation in your lower back, twist your body out as often as you can. You can use whatever leg room you have available to plant your feet firmly on the floor. Then, extend your right arm and palace your right hand on the outside of your left knee. Slowly twist to the left.
You should feel a welcome crack (a good crack, not a painful one!). You can then repeat on the opposing side. Make sure you include your neck and head in the twist if you want to get the most out of your stretch.
Another simple stretch you can do? Just give yourself some love! To do this, just wrap your arms around your body and give it a good squeeze. Try to touch your shoulders with your fingertips. This will target any tension you have in your upper back and you can do the stretch while standing or sitting.
You can deepen the stretch and target your neck muscles by pressing the right ear to the right shoulder. Repeat on the other side and do two versions, one with each arm on top.
Chest and Shoulders
Helpful advice on how to relieve soreness after flight
You likely already know that airplane seats aren’t exactly conducive to good posture. After spending hours hunched over in a few square inches of space, you’ll likely feel the strain in your shoulder and chest muscles.
To relieve this stiffness, lock your fingers together and reach over your head. Gently push your elbow and hands backward, taking a few deep breaths as you do so. This will not only help loosen up the tight muscles in your shoulders and chest, but it can also help you unwind and recover after a stressful day of travel, too.
You can get other body parts involved, too. You might want to do a few ankle rotations to loosen up stiffness in your legs - you’ll feel so much better by the end!
Another shoulder stretch you can do involves bringing both arms in front of you. Draw your palms together (if you’re a yogi, you’ll recognize this as the eagle arms position). Lift your elbows up while keeping your shoulders down. Hold the move for a few beats, then repeat on the other side. You should bring your left arm to rest on top of the right.
Hips and Legs
It might sound counterintuitive that your legs and hips would bother you after a long day of not even using them - sitting! - but in reality, a long day of flight can put a lot of pressure on your hips. That’s all due to gravity, of course!
You can open them up by bending your left knee and placing your right ankle on it. This will create a “four” with your legs. Fold at the hips, keeping your foot flexed. Take a few deep breaths, then sit up and repeat with either side of the body.
Seated Glute Stretch
Reduce common stress and muscle soreness from travel
You might laugh, but when you think about it, our butts can get sore and stiff, too! If you’ve been sitting for a long time on a flight - especially when you consider that the average seat width is just 18 inches or less on most domestic flights - your butt is probably pretty stiff.
Although you won’t be able to try this stretch unless you don’t have a seatmate, it’s a super-effective move if you find yourself with a case of “stale butt.” It can help open up your tight, locked-up hips while also stretching your cramped behind.
Put one foot on the opposite knee, making the position of a figure four. If you find that you are extremely stiff, you might need to leave your bottom leg extended for a while.
Sit up tall, extending your butt to tilt your pelvis forward. Then, lean forward, making a flat back. You can use your hand to press down on your thigh but don’t press too hard or torque the knee joint.
The good news about this stretch is that it is way easier to do if you find yourself seated at the bulkhead or exit row. You can also do a standing version of this stretch that mimics this move (but, of course, standing) whenever you walk to the bathroom or to get a drink.
Spine and Neck Stretches
If you dozed off in a strange position, there’s a good chance that you woke up feeling groggy - and probably pretty stiff, too.
Airplane seats don’t offer much in the way of lumbar support, meaning your lower back will be contorted into a strange, uncomfortable position. This squashes your joints and can stress your muscles, too.
There’s not much you can do to avoid it -virtually all plane seats are designed in this horrendously non-ergonomic way.
However, there are some moves you can do once you awaken that can help relieve some of the pressure.
Use a seated spinal move to help loosen up your back, neck, and spine. This will get all the segments moving properly again. SIt up tall, placing one hand on your opposite knee and rotating from your lower back all the way up into your neck. Make a goal of keeping your spine tall and long. You can then repeat this stretch on the other side of your body, depending on which side you started with first.
Try this upper back stretch for a more comfortable flight! Sitting down, extend your arms behind you as if reaching to touch the floor. Bend both legs and tuck them close against your body so that they are securely in place. Keep one shoulder at least two inches lower than the other (this should feel really good!). Lean forward into an upright position with proper posture. Hold on tight while stretching out those sore muscles from sitting too long during takeoff and landing!
One Leg At A Time
Helpful stretches to consider for travel
Your seatmates might hate you for this, but if you’re really struggling with getting comfortable on the plane, you might need to take off your shoes (sorry, neighbors!).
Take your shoe off and place your ankle on top of the opposite knee - if you start with your right ankle, you’ll place it on your left knee. This position alone, even without any extra movements, offers a serious and helpful stretch.
If this position doesn’t help you stretch enough, you can deepen it by leaning forward. Place your forearms atop the crossed leg. You can then point and flex your raised foot and squeeze and spread your toes. This will help boost circulation and relieve tightness in both your legs and feet.
Get On Your Feet
Need a drink? Don’t wait for the flight attendant and drink cart to come to you - take a moment to stand up and get it for yourself! Stand up to stretch your shoulders and legs. You can do a simple shoulder stretch that will help address your tight upper back and uncomfortably rounded shoulders.
Just reach behind you with your arms outstretched - do this until your hands meet. Then, interlace your fingers and squeeze your shoulders together. Lift your chest slowly and bend over as far as you can while keeping your legs locked. You’re sure to feel a great full-body stretch!
If you have to get up to go to the bathroom, there’s another simple stretch you can try. Stand up and, while waiting for the bathroom, clasp each elbow with your opposite hand. Bend over at the waist, letting the rest of your muscles go slack. This will help ward off any leg, back, and arm aches that may have developed since you boarded your flight.
One more standing stretch you can do requires just a doorway. Again, getting up and moving is one of the best ways to combat stiffness - so make the most of this simple hack whenever you can! As soon as you are allowed to do so, walk over to the galley area Then, position yourself by a small open expanse of wall (make sure you are out of the way of the flight attendants and the drink carts).
Place your flattened hand directly on the wall, putting your elbow at chest height. Twist your body away from the wall to open up your shoulders. Once you get back to your seat, you’ll likely find that it’s way easier to stand up straighter!
Relieve Soreness and Stress With These Helpful Travel Tips
Whether it’s your neck, shoulders, knees, or ankles that are stiff after a long flight, these stretches should help you loosen things up after a long day of travel.
While you’re probably not going to be able to do your normal yoga routine while you’re on a red-eye flight across the country, the good news is that you can stay relatively limber by doing these simple moves. Tension and stiffness are gone!
Now, if only it was possible to get rid of that annoying seat mate who keeps hogging the armrest!
Jessica Lauren is Founder, contributing Author and Owner of Citrus Sleep. Citrus Sleep is an online publication that highlights brands, sleep products, women’s fashion, subscription services and ideas creating positive social change and promoting a healthy lifestyle. After spending nearly a decade working in PR and marketing for several brands and startups, Jessica knows what truly drives conversions, sold-out launches and guest posts.
Follow Jessica at @jessicalaurencs | Jessica Lauren
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