Travelling can be thrilling and adventurous, but it often involves long hours of sitting in planes, trains, or cars.

These extended periods of inactivity can lead to muscle tightness and stiffness, making it important to prioritize your mobility and flexibility even when you’re on the go. Here are ten moves you can incorporate into your travel routine to stay limber and keep your body happy:.

1. Standing Forward Fold

Start by standing with your feet hip-width apart and slowly bend forward at the hips, allowing your upper body to hang over your legs. Grab onto opposite elbows and sway gently from side to side.

This stretch helps lengthen your hamstrings, calves, and lower back, relieving tension built up from prolonged sitting.

2. Neck Rolls

Bring your right ear towards your right shoulder and gently roll your head forward, then to the left, and finally towards your left shoulder. Repeat this circular motion five times in one direction, and then switch to the opposite direction.

Neck rolls help release tension in your neck and upper back.

3. Seated Spinal Twist

Sit on the edge of your seat, place your left hand on your right knee, and gently twist your upper body to the right. Hold the twist for 30 seconds, breathing deeply, and then repeat on the opposite side.

This stretch helps relieve tightness in your back and promotes spinal mobility.

4. Figure Four Stretch

Sit on the edge of your seat and cross your right ankle over your left knee, keeping your right foot flexed. Gently press down on your right knee to deepen the stretch, feeling it in your right hip and glutes. Hold for 30 seconds and then switch sides.

This stretch helps counteract the tightness caused by prolonged sitting.

5. Shoulder Rolls

Sit or stand with your feet shoulder-width apart and roll your shoulders up towards your ears, back, down, and forward in a circular motion. Repeat this movement five times and then reverse the direction.

Shoulder rolls are excellent for releasing tension in your shoulders and upper back.

Related Article 10 yoga poses to ease travel fatigue

6. Quad Stretch

Stand beside a wall or use a chair for support. Bend your left knee and reach back to grab your left foot or ankle with your left hand. Keep your knees close together and gently pull your foot towards your glutes until you feel a stretch in your quads.

Hold for 30 seconds and then repeat on the other side. Quad stretches are essential for opening up the front of the hips and thigh muscles.

7. Ankle Circles

Sit comfortably with your feet lifted off the ground. Begin rotating your right ankle clockwise, making small circles. After five rotations, switch to counterclockwise. Repeat with your left ankle.

Ankle circles help increase joint mobility and prevent stiffness in the feet and ankles.

8. Calf Raises

Stand with your feet shoulder-width apart and slowly lift your heels off the ground, rising onto your tiptoes. Hold the position for a few seconds and then slowly lower back down. Repeat this movement ten times.

Calf raises help improve blood circulation in the lower legs and prevent calf tightness.

9. Chest Opener

Stand tall and interlace your fingers behind your back, pressing your palms together. Lift your hands away from your lower back while keeping your arms straight. You should feel a gentle stretch across your chest and shoulders.

Hold for 30 seconds and then release. Chest openers counteract the forward hunching posture often associated with travelling.

10. Diaphragmatic Breathing

Find a comfortable seated or lying position and place one hand on your chest and the other on your belly. Take slow, deep breaths, focusing on filling your belly with air rather than your chest. Exhale fully and repeat for several minutes.

Diaphragmatic breathing helps calm the mind, relieve stress, and improve oxygenation.

Make a conscious effort to incorporate these ten moves into your travel routine, whether you’re on a short getaway or a long journey.

Taking a few minutes to stretch and move will not only help you stay limber but also enhance your overall travel experience. Happy and healthy travels!.