Travelling can be a blast, but let’s be real—sitting in a cramped plane, train, or car for hours isn’t exactly a recipe for comfort. Long periods of sitting can leave you feeling stiff, sore, and achy in places you didn’t even know you had. Luckily, a few simple exercises can help keep your muscles and joints feeling loose and mobile, whether you’re on a long-haul flight, a road trip, or just a day of sightseeing. Here are some easy moves to fit into your travel routine to prevent stiffness and keep you feeling good while you’re on the go.
Seated Spinal Twists
Travelling often means being stuck in one position for way too long. This simple stretch can help alleviate tension in your back and spine. While seated, sit up tall and gently rotate your torso to one side, holding onto the seat or armrest for support. Hold for 10-15 seconds, then slowly rotate to the other side. Repeat a few times on each side. This movement helps to relieve stiffness in your back, improve circulation, and increase spinal mobility.
Neck Rolls
After hours of staring at screens or leaning forward to look out the window, your neck can easily get stiff. To relieve that tension, gently roll your neck in a full circle—first clockwise, then counterclockwise. Do 3-5 rotations in each direction. This is a great way to loosen up your neck and shoulders, especially if you’ve been in the same position for a while. Just make sure you’re moving slowly and with control to avoid any strain.
Seated Leg Extensions
If your legs start to feel stiff or swollen from sitting too long, seated leg extensions are a great way to get the blood flowing. While seated, straighten one leg in front of you, hold it in place for 5 seconds, and then lower it back down. Repeat on the other side. This simple exercise helps engage your quads, activates the muscles around your knees, and promotes circulation in your legs—helping to prevent stiffness.
Ankle Circles
Long periods of sitting can cause your ankles to feel stiff, and they may even swell up. To keep things moving, try doing some ankle circles. While seated, lift one foot off the ground and rotate your ankle in a full circle 5-10 times in each direction. Switch to the other foot and repeat. This will keep the blood flowing to your lower legs and feet, preventing stiffness and reducing the chances of swelling and blood clots. Plus, it’s a subtle exercise you can do without anyone even noticing!
Hip Flexor Stretch
Sitting for long periods can tighten up your hip flexors, which can lead to lower back pain and general discomfort. To stretch your hip flexors, simply stand up (or use the back of your seat for support if needed), step one foot back, and bend your front knee. You should feel a stretch along the front of your hip and thigh on the leg that’s extended back. Hold for 20-30 seconds and switch sides. This stretch helps open the hips, release tension, and counteract the tightness from sitting.
Calf Raises
When you’re stuck sitting for a while, your calves can get stiff, and your circulation can slow down. To get the blood flowing, stand up (or stay seated if you’re on a plane), and raise your heels off the ground so you’re standing on your toes. Hold for a second, then lower back down. Repeat 10-15 times. This simple exercise activates your calf muscles and promotes better circulation, which is key for avoiding stiffness and swelling, especially on long flights.
Standing Forward Fold
If you’re able to stand up and stretch (say, during a pit stop or in an airport lounge), a standing forward fold is an awesome way to release tension in your back and hamstrings. Stand with your feet hip-width apart, then slowly hinge forward at your hips, keeping your knees slightly bent if needed. Let your head and neck relax, and try to touch your toes or reach your hands toward the floor. Hold for 20-30 seconds, and then slowly come back up. This will help relieve lower back and hamstring stiffness and give your whole body a nice stretch.
Torso Side Stretches
Sitting for hours can cause stiffness in your torso and hips, especially if you’re not changing positions much. A great way to stretch out your sides is to reach one arm overhead and lean gently to the opposite side, feeling a stretch along your ribcage and hip. Hold for 20-30 seconds, then switch sides. This side stretch helps lengthen the muscles around your torso and hips, easing stiffness and improving flexibility.
Final Thoughts
Travelling doesn’t have to mean sacrificing your comfort and mobility. A few simple stretches and exercises during your trip can make a huge difference in how you feel. The best part? You can do most of these exercises right from your seat or during quick breaks. So, next time you’re stuck in transit or sightseeing, take a few minutes to move your body and keep those muscles and joints feeling loose.
If you need more tips on staying mobile and preventing stiffness while travelling (or just need a little extra help with tight muscles when you get back home), contact Leapcare Health Group. Our physiotherapists can offer personalised advice and treatments to keep you moving and feeling great, no matter where you are. Safe travels and happy stretching!
