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  • Writer's pictureCoach Matt Pippin

4 Mobility Exercises To Do Before You Travel

The holidays are officially here and along with the celebrations comes holiday travel, which aches and pains from sitting on long flights or car rides.

Because I hear from clients who get crushed from holiday travel, I've put together my favorite mobility exercises you can do right before you board your plane or hop in the car.

My clients do these and it saves them from dealing with the aftermath once they get home. Just because you’re traveling doesn’t mean you can’t take care of your body. Keep reading and I'll show you how.


The best thing you can do for your body while traveling is to NOT SIT DOWN AT THE AIRPORT!!! We hustle through security, race to the terminal and immediately plop down in a seat. Why do we have to sit before we’re about to be forced to sit some more on the plane?

Even if you don’t want to look like a weirdo at the airport doing exercises, you can at least walk around a few times before you board. And if you know you have a big car ride ahead of you, try to keep busy instead of sitting on the couch before you go.

4 MOBILITY EXERCISES TO DO BEFORE YOUR FLIGHT OR CAR RIDE Here are 4 of my favorite feel-good mobility exercises to do before you get on the plane or hop in your car. If you're in the airport, don't be shy! As you can see in this video, people are pre-occupied getting to their gate to really care what someone else is doing.


The standing Hip CAR is by far my favorite mobility exercise to do before I get on a flight. It’s the perfect exercise to help prevent all that stickiness we get from those long plane rides. This will hit all the motions that your hip can do and will get you ready to sit. All you need is something to place your hand on like a wall or a chair.

Bonus, once you arrive at your destination, do a few more of these while waiting for your luggage. The more the merrier!!

MOBILITY EXERCISE #2: Foot Elevated Windmill

Want to get your upper back and shoulders ready before a long flight or car ride? These Foot Elevated Windmills always do the trick to help you mobilize these areas, especially if you tend to get sticky in between those shoulder blades.

All you need is something to put your foot up on like a chair or your suitcase. Go really slow with these and feel all that stickiness melting away.


Traveling is a killer on the spine. From the low back all the way up into the neck, spine stiffness is brutal. Spinal Waves sitting on the edge of your seat will get each of those vertebras moving before you get on that long flight.

Be sure to breathe while you do these and do the sequence a few times to get your spine ready to go!

MOBILITY EXERCISE #4: Straight Leg Bridges

When you sit for a long time, the front of your hips can begin to tighten up. Prepare your body for this by getting in some Straight Leg Bridges before you board the plane. Perform 10 reps of these and those hip flexors will be nice and loose for your plane ride.


For even more of my favorite mobility exercises to bulletproof your body check out my 3 must-have mobility moves. They're completely free and onnce you try them, you’ll see why they’re my all-time favorite.



Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified


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