Must-Do Mobility Exercises For Before and After Travel

Whether you’re hitting the road or flying out of town, travel can leave your body feeling tight and achy. It’s important to keep your body moving—especially when you're stuck in a car or plane for hours. These simple mobility exercises can help you feel better fast and keep your body ready for strength training or daily life. Here's a few of our favorites from our training program at our Ponte Vedra Beach gym.

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1. Spiderman Stretch (aka World’s Greatest Stretch)
This full-body mobility drill is a favorite at our gym for prepping your hips, spine, and hamstrings. It’s especially helpful before or after long travel days. Step into a lunge, place both hands inside your front foot, and rotate your torso. This is a perfect go-to warmup in our personal training sessions and perfect for incorporating into a morning routine.

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2. 90/90 Hip Mobility
Sitting stiffens up your hips—especially on planes. The 90/90 stretch improves internal and external rotation, key for both mobility and strength training. It’s a staple for our clients, especially for those with desk jobs or suffering from low back pain.

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3. Half Kneeling Hip Flexor Stretch
Combat tight hip flexors caused by sitting still—especially cramped into plane seats! In a kneeling lunge, tuck your pelvis and press forward gently. At our Nocatee gym, we use this in both warm-ups and recovery sessions in small group personal training.

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If you live near Ponte Vedra Beach or Nocatee and want expert coaching in mobility and strength training, come try a free first class at our local gym. Our personal training program is built for real life—and travel.