Have you ever gotten off of a long flight or car ride and felt your muscles talking to you? It's the worst! Between a cranky neck to stiffness in your back, it's not a great way to start off a trip.
I can't tell you how many times a client has come back from traveling in worse shape than when they left. It happens though with the stress, the sitting for long periods of time and getting out of sync with your normal schedule.
That's why I put together 5 simple but effective mobility exercises you can do while on the plane or in the car (assuming you're not driving). Bookmark this page so you can get ahead of the game the next time you travel.
Want to take it a step further? Check out this blog where I share 4 simple mobility exercises you can do before you travel.
MOBILITY EXERCISE #1: Neck CAR
The Neck CAR will help alleviate tension and tightness in your neck that those horrible airplane seats cause. All you need is 5 reps each direction and all the stickiness in your neck will simply disappear!
MOBILITY EXERCISE #2: Scapula CAR Ever get that knot right in between your shoulder blades while sitting for long periods of time? Performing Scapula CARs will get the muscles to contract, causing those knots to relax. Just 5 reps in each direction will get those little muscles surrounding the scapula moving and grooving. You can do these 1 arm at a time or do both, it’s up to you.
MOBILITY EXERCISE #3: Thoracic Flexion/Extension
If you’re sitting on a plane, you’re probably looking down at your tablet or phone to pass the time. Let’s mobilize that upper back so you don’t get off the plane feeling like a hunchback with these Thoracic Flexion/Extensions.
As you do these imagine you’re going down articulating each vertebra one by one. We have a tendency to move our body forward, but if you imagine keeping your ribs on the seat you’ll go down instead.
MOBILITY EXERCISE #4: Locked Leg Ankle CARs
When traveling, circulation is definitely not optimal. Let’s get the blood flowing in our lower extremities by performing some locked leg Ankle CARs.
MOBILITY EXERCISE #5: Lumbar Flexion/Extension
If you always have lower back stiffness after sitting on a plane or in a car, then this Lumbar Flexion/Extension exercise is for you. Just because you’re sitting doesn’t mean you can’t get that lower back moving. Continue to do these throughout your trip to make sure your back is ready to get off that plane and enjoy the holidays.
BULLETPROOF YOUR BODY
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.
ABOUT COACH MATT PIPPIN
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.
Certifications:
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