Mobility Training Tips for Avoiding Injuries While Traveling

Planning a trip soon? Whether you’re hitting the open road or flying across the country, travel can take a surprising toll on your body. Hours of sitting, lifting bags, and staying in awkward positions can lead to back pain, joint stiffness, and even injury. At SPORT Orthopedics + Physical Therapy, we want you to enjoy your vacation without discomfort slowing you down. With a few simple steps, avoiding injuries while traveling is easier than you think.

FIRST THINGS FIRST: STRETCH BEFORE YOU GO

The best way to set yourself up for an ache-free journey? Get your body moving before you hit the road or board the plane. These simple stretches help loosen stiff muscles and activate joints, especially in the back, hips, and shoulders.

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1. PREVENT INJURIES

Great for anyone sitting for long periods.

• Stand tall and step one foot behind you.
• Tuck your pelvis and shift your weight forward slightly.
• Hold for 20–30 seconds. Switch sides.

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2. Seated Spinal Twist

Easy to do at home, at the airport, or even in your car seat before pulling out.

• Sit upright with both feet on the floor.
• Twist to one side, placing your opposite hand on your knee.
• Hold for 20 seconds. Switch sides.

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3. Arm Circles and Shoulder Rolls

Helps relieve tension in the neck and upper back.

• Gently roll your shoulders backward and forward 10 times.
• Extend arms to the sides and do 10 small circles forward and backward.

4. Standing Calf Stretch

Prepares your legs for long walks, whether through an airport or at rest stops.

• Place hands on a wall or chair. Step one leg back and press your heel into the floor.
• Hold for 30 seconds per side.

These stretches only take a few minutes but can help tremendously in avoiding injuries while traveling.

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TRAVEL BY CAR: STAY COMFY AND PAIN-FREE

Long car rides can strain your lower back, hips, and neck. Here’s how to protect yourself.
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During the Drive:

• Adjust your seat so your hips are level with or slightly above your knees to help maintain a neutral spine position, reducing strain on your lower back and hips during long periods of sitting.
• Use a lumbar pillow to support the natural curve of your lower back, helping to alleviate pressure and prevent discomfort when seated for extended periods.

• Stop every 1–2 hours to stretch, walk around, and get your blood flowing.
• At rest stops, try calf stretches, gentle side bends, or shoulder rolls to help loosen stiff muscles.

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TRAVEL BY PLANE: STAY RELAXED AND INJURY-FREE

Flying may be faster, but it brings its own set of physical challenges. From tight seating to heavy luggage, air travel can easily lead to sore backs, stiff necks, and aching joints without the right preparation.
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Travel Smart Checklist:

• Adjust your seat so your hips are level with or slightly above your knees to help maintain a neutral spine position, reducing strain on your lower back and hips during long periods of sitting.
• Use a lumbar pillow to support the natural curve of your lower back, helping to alleviate pressure and prevent discomfort when seated for extended periods.

• Stop every 1–2 hours to stretch, walk around, and get your blood flowing.
• At rest stops, try calf stretches, gentle side bends, or shoulder rolls to help loosen stiff muscles.

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ON THE PLANE: STAY FLEXIBLE AT 30,000 FEET

Airplane seats aren’t exactly built for comfort—or your spine. Long flights can compress your joints, reduce circulation, and increase your risk for soreness.
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In-Flight Tips:

• Get up and move every 30–60 minutes, even if it’s just standing or walking to the restroom.

• Ankle Circles & Toe Taps – Boosts circulation and avoids swelling.
• Seated Knee Hugs – Cross one ankle over the opposite knee and gently pull the bottom leg toward you for a hip/glute stretch.

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AFTER THE TRIP: STRETCH, RESET, RECOVER

Even with the best prep, traveling can leave your body feeling tight or tired. Once you’ve arrived, take a little time to reset. Go for a walk to get your blood flowing, gently stretch any areas that feel stiff, and move your body to loosen up tight muscles. A short recovery routine can help prevent lingering aches and keep you feeling your best throughout your trip.

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