We all know how tight and out of alignment we can get while travelling. Sometimes all it takes to loosen up is a few quick stretches, but we don’t always know what to do. Emily Winters, a Certified Personal Trainer, is sharing her top 4 stretches for travel.
What are the top 4 stretches for travel?
- Forward Fold with Chest Expansion: This is a great stretch to open up your chest and release your hamstrings. Stand with your feet slightly wider than your hips and clasp your hands behind your back. If this is too much you can also grab opposite hand to opposite elbow, or use a prop such as a towel or belt. Start to hinge forward at your waist and release your hands over your head toward the wall in front of you. Hold for 30-60 seconds before slowly rising back up into a standing position.
- Seated Forward Fold: Take a seat on the ground and extend your legs out in front of you. Raise your arms above your head and fold forward at the waist. Focus on bringing your chest closer to your toes, instead of rounding your back and bringing your forehead to your knees. If you’re feeling a little tighter in your hamstrings you can add a slight bend to your knees. Hold for 30-60 seconds before slowly rising back up into a standing position.
- Seated Pigeon: This stretch is great for any tightness you’re feeling in your SI area, knees, or IT band. Start with both legs extended out in front of you, then cross one leg over the other, creating a figure-4 shape. From here bend your other leg and start to inch your heel in towards you. Come in as far as you can while staying seated in an upright position through your spine. Hold for 60-90 seconds per side, focusing on relaxing your muscles a little further with each breath.
- Single Leg Forward Fold: Similar to the seated forward fold, this move allows you to get a little bit deeper into your inner thighs and hip flexors. Get into the same with, aiming to move your chest toward your feet. Hold for 30-60 seconds per side.
If you have room to pack a foam roller or lacrosse ball, these are two more awesome tools to help with tightness. Otherwise, just save the image below to your phone and pull it up at a rest stop or while waiting to board your plane so you can loosen up and avoid pain while traveling!