Six Travel Stretches to Ease Stiff Hips, Back, Legs and Shoulders

Long travel days can leave hips, backs, shoulders and legs stiff from hours in a seat or a rush between gates. A few stretches in a terminal, rest stop or beside your seat can restore some movement and offer a welcome pause.

“Our bodies are designed to move, and staying in the same position for hours can leave the hips, back, neck, shoulders, and legs feeling tight and uncomfortable,” says Lindsey Benoit O’Connell, C.S.C.S., a certified meditation teacher and breathwork facilitator and founder of The LAB Wellness. She says stretching can get joints and muscles moving, while the breathing that accompanies it may help settle travel stress.

Movement also supports circulation, including in the legs. Long stretches of sitting on flights or road trips are a risk factor for deep vein thrombosis, particularly for people prone to blood clots. These stretches are easy to fit into a travel day; aim to hold each for at least 30 seconds, or longer if comfortable.

Six stretches for travel days

1. Seated figure four

This seated position targets the outer hips and glutes, areas that can feel tight after extended sitting.

1. Sit near the front of a chair with both feet on the floor.
2. Rest your right ankle across your left thigh and flex your right foot.
3. Hinge forward gently at the hips until you feel a stretch in your outer hip and glute. Hold for at least 30 seconds.
4. Repeat on the other side.

2. Seated spinal rotation

A slow, controlled twist gives the spine and back muscles a change of position after hours with little movement.

1. Sit upright on a chair, bench or the ground, with your feet planted.
2. Place your right hand on your left knee and turn your torso gently to the left. Avoid jerking or forcing the rotation.
3. Hold for at least 30 seconds, then change sides.

3. Side-body reach

This lateral bend stretches the torso and muscles around the shoulder, and can support flexibility and posture.

1. Stand or sit tall.
2. Reach your right arm overhead and lean gently to the left, lengthening up and over.
3. Hold for at least 30 seconds and switch sides.

4. Standing hip flexor stretch

Hip flexors at the front of the hips can shorten when you spend a long time seated. This stretch gives them room to lengthen.

1. Stand with your feet hip-width apart.
2. Step your right foot back and bend your left knee to about 90 degrees. Keep the right knee slightly bent.
3. Tuck your pelvis gently and shift your weight forward until you feel a stretch at the front of your right hip.
4. Hold for at least 30 seconds, then switch sides.

5. Calf stretch

Calves and ankles may feel tired or stiff after a day that combines sitting with walking through terminals or rest stops.

1. Face a wall or another stable surface and place both hands on it for support. Stand with feet hip-width apart.
2. Step your left leg back, keeping the heel pressed toward the floor.
3. Bend your front right knee slightly and lean forward until you feel a stretch in your left calf.
4. Hold for at least 30 seconds, then change sides.

6. Standing chest opener

Looking down at a phone can encourage a rounded posture. Opening the chest and drawing the shoulders back stretches the chest and back muscles.

1. Stand with your feet hip-width apart and clasp your hands behind you.
2. Draw your shoulders gently back and down, then lift through your chest until you feel a stretch.
3. Keep your back from arching, and don’t pull your arms to force the movement. Hold for at least 30 seconds.

These movements need little space or equipment, so they can fit into a break between travel legs. A brief stretch can help make the next stretch of the journey feel more comfortable.