'CUT OUT AND KEEP', STAY LIMBER ON THE GO

Have you been following the CUT OUT AND KEEP blog series? We've already had stretches for gardeners and golfers plus how to use a hotel gym and swimming pool. Now you can learn smart stretches and travel exercises to make your journeys smoother.

Travel is one of life’s great pleasures — whether you're exploring a new city, visiting family, or heading off on a long-awaited adventure. But even the most exciting trips can take a toll on your body, especially when long hours of sitting, walking, or carrying luggage are involved. The good news? With a few simple stretches and mobility exercises, you can keep your body feeling energized, aligned, and pain-free throughout your travels. CLICK HERE to download the pdf

This guide is designed for active people who want to make the most of their journeys while minimizing the physical strain that often accompanies travel. These exercises are low-impact, easy to do almost anywhere, and ideal for maintaining circulation, flexibility, and posture during all phases of your trip.

Why Stretching While Traveling Matters

Travel often involves extended periods of sitting, repetitive movements like walking or pulling luggage, and unfamiliar beds or chairs that don’t always support our joints and muscles. These factors can contribute to tight hips, stiff shoulders, swollen ankles, and achy backs. Incorporating a few targeted stretches can help you:

• Improve circulation (especially important on long flights)

• Reduce muscle stiffness and soreness

• Enhance joint mobility

• Support posture and spinal alignment

• Prevent injury from unfamiliar movements

Whether you're on a plane, in a car, or on foot exploring a new city, these ten exercises will help you travel comfortably and confidently.

10 Essential Travel Stretches and Exercises

1. Shoulder Rolls and Releases

Great for: Backpack wearers and plane/train passengers

How to do it: Sit or stand tall. Roll your shoulders forward 10 times, then backward 10 times. Follow with a shoulder shrug—lift your shoulders up to your ears, then drop them down with a deep exhale.

Why it helps: Relieves tension from carrying bags or hunching over in tight seats.

2. Standing Calf Stretch

Great for: Walkers and sightseers

How to do it: Stand facing a wall or a sturdy chair. Step one foot back and press your heel into the ground, keeping both legs straight and your spine upright. Hold for 30 seconds per leg.

Why it helps: Prevents tight calves, reduces foot fatigue, and improves stride.

3. Seated Ankle Circles

Great for: Plane or car travel

How to do it: While seated, lift one foot slightly off the floor and slowly rotate your ankle in circles—10 times clockwise, then counterclockwise. Switch feet.

Why it helps: Encourages circulation and reduces the risk of swelling or blood clots.

4. Hip Flexor Stretch (Lunge Stretch)

Great for: After long car or plane rides

How to do it: From a standing position, step one foot forward into a gentle lunge. Keep the back leg straight and your hips facing forward. Rest your hands on your front thigh. Hold for 30 seconds, then switch sides.

Why it helps: Opens up tight hip flexors from prolonged sitting.

5. Hamstring Stretch

Great for: Car and plane travel recovery

How to do it: Sit on the edge of a chair. Extend one leg straight with the heel on the floor and toes pointed up. Gently hinge forward from your hips while keeping your back flat. Hold for 30 seconds, then switch legs.

Why it helps: Lengthens the back of the legs and helps with low back tension.

6. Neck Tilts and Turns

Great for: All types of travel

How to do it: Sit or stand tall. Slowly tilt your ear toward your shoulder, hold for 10 seconds, then switch. Then, gently turn your head to look over each shoulder. Repeat both sides.

Why it helps: Releases neck stiffness from poor seat support or screen use.

7. Seated Figure-Four Stretch

Great for: Aeroplane or car seats

How to do it: Sit upright and cross your right ankle over your left knee. Gently press down on the right knee while keeping your spine tall. Lean forward slightly to deepen the stretch. Hold 20–30 seconds, then switch.

Why it helps: Targets the piriformis and glutes, areas that get tight with prolonged sitting.

8. Toe Taps and Heel Raises

Great for: Boosting lower leg circulation

How to do it: While seated or standing, alternate between tapping your toes and lifting your heels. Do 20 reps each.

Why it helps: Enhances blood flow in your calves and feet—great for preventing swelling.

9. Wrist Rolls and Finger Stretches

Great for: Travelers using phones, tablets, or luggage handles

How to do it: Make gentle fists, then slowly roll your wrists in circles. Open your hands wide, stretch your fingers apart, then relax. Repeat 5–10 times.

Why it helps: Reduces tension from gripping bags or tech devices.

10. Wall or Doorway Chest Stretch

Great for: Posture support after sitting

How to do it: Stand in a doorway with your arms bent at 90 degrees, hands on the frame. Gently lean forward until you feel a stretch across your chest. Hold for 20–30 seconds.

Why it helps: Opens up the chest and counters the forward slump from seats and screens.

Tips for Traveling Well

• Stay hydrated. Water supports joint health and reduces stiffness.

• Set movement reminders. Get up or move every 1–2 hours during long trips.

• Pack light. Use rolling luggage or wear a supportive backpack with both straps.

• Wear compression socks on long flights or car rides to aid circulation.

• Prioritize posture. A small lumbar support or rolled-up scarf can help your lower back during travel.

With these stretches and a little body awareness, you can step off the plane, out of the car, or off the train feeling refreshed and ready to enjoy your destination. Happy travels—and remember, your body should feel as good as your spirit when you explore the world!