Avoid Stiffness While Traveling with These Exercises

Whether you’re flying across the country or road-tripping to your favorite summer spot, long hours of sitting can leave your body feeling stiff, sore, and uncomfortable.

Prolonged travel slows circulation, tightens your hips, and puts added pressure on your lower back and neck, making it harder to fully enjoy your destination once you arrive.

Try these simple stretches to reduce stiffness, improve mobility, and help your body feel its best before heading on your next trip.

5 Travel Stretches to Keep You Comfortable on the Go

These seated-friendly movements target areas most affected by long travel: your legs, hips, back, and neck.

1. Ankle Rolls or ABCs – For Circulation and Ankle Mobility

• • Sit upright with one foot slightly lifted off the floor.
  • Draw large circles with your ankle:
    • 10 times clockwise
    • 10 times counterclockwise
  • Variation: Trace the alphabet with your big toe, A to Z.
  • This promotes circulation and reduces ankle stiffness.

2. Heel & Toe Taps – For Calves and Shins

• • Sit tall with both feet flat on the floor.
  • Lift your heels off the ground and squeeze your calves.
  • Lower your heels, then lift your toes to contract the front of your shins.
  • Rock back and forth 15–20 times.
  • Helps reduce swelling and keeps blood flowing through your legs.

3. Seated Hip Stretch – For Hips and Low Back

• • Scoot forward in your seat.
  • Cross one ankle over the opposite knee.
  • Option A: Gently press the top knee away to stretch the hip.
  • Option B: Hold the shin and sit up tall to deepen the stretch.
  • Hold for 10 seconds. Repeat 10 times per leg.
  • Great for opening tight hips and relieving back pressure.

4. Seated Spinal Twist – For Upper Back and Core

• • Sit tall and place your right hand on the outside of your left thigh.
  • Press upward through your spine and gently twist to the left.
  • Hold for 3–5 seconds.
  • Return to center and repeat on the other side.
  • Do 10 reps per side.
  • Helps release mid-back tension from slouched posture.

5. Seated Cat-Cow – For Spinal Mobility and Posture Relief

• • Sit away from the backrest to give yourself room.
  • Round your spine, tucking your chin to your chest.
  • Hold for 3–5 seconds.
  • Reverse the motion: sit up tall, lift your chest, and pull your shoulder blades back.
  • Hold again for 3–5 seconds.
  • Repeat for 10 reps.
  • Encourages healthy spinal movement and improves posture.

Don’t let travel-related stiffness ruin your plans. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: