Stretches for Frequent Travelers

March 24, 2017

Traveling is fun, but it can take a lot out of your body and mind.  Long plane rides and road trips in a car causes tension and stress.  Frequent travelers deal with this more often and need some easy ways to relieve that tension upon destination arrival.  Even though I don’t yoga well, I do enjoy how I feel afterwards. Last year I shared stretches for inflexible people.  Here are some stretches for frequent travelers that you can do to help your muscles loosen up before and after a long flight or road trip. No mat is needed if you have soft grass or carpet.

Figure 4 stretch

To do this move: Begin by balancing on your right foot.  Cross your left foot over your right thigh above your knee and sit your booty back.  Keep your hands in prayer, or place on your hips to help with balance. Hold for 20-30 seconds, then release. Repeat on the other side.

Squatting hip opener

To do this move: Stand with your feet wider than hip width apart.  Squat down and use elbows to push your thighs back and get a great stretch. Hold for 50-60 seconds.


To do this move: Start in a kneel with your right knee on the ground.  Straighten your right leg out behind you, and angle your left leg 90° with your knee to the outside. Sit up straight with your chest facing forward. Hold for 20-30 seconds, then release. Repeat on the other side.

Optional: To deepen this stretch drop your elbows and upper body to the ground.  Deepen even more by laying your forehead on the ground.

Glute bridge shoulder stretch

To do this move: Lie on the ground with your feet planted and knees up.  As you push your booty to the sky, clasp hands and bring shoulder blades together.  Hold for 50-60 seconds.

Crossover stretch

To do this move: Lie down flat (legs out straight and arms by your side).  Bring right knee across your body with your left hand.  Bright your right arm straight out from your right side.  Look over your right arm and hold for 20-30 seconds, then release. Repeat on the other side.

I hope you enjoy these stretches for frequent travelers.  They are some of my favorites to do even when I am not traveling.

PIN for later

What are your favorite stretches to do while traveling? Leave me a comment below!


Please read this disclaimer before attempting.

  • Sincerely Miss J March 24, 2017 at 6:11 am

    Love these stretches! I’ll have to use them. I made sure to pin them to my board on Pinterest so I can come back to them later! 🙂

    Sincerely Miss J

    • Jessica March 29, 2017 at 11:39 am

      Thank you! They really are some of my favorites to do all of the time. 🙂

  • Galit Breen March 24, 2017 at 7:01 am

    This post is amazing! The tips! The yoga outside! THE GIPHYS! High-5, sister! (*Pinning for me daily use–so thank you so much!)

    • Jessica March 29, 2017 at 11:39 am

      Thank you so much! It helps to be on a beautiful resort. haha. I just had to use the scenery for something.

  • Susie Liberatore March 24, 2017 at 8:24 am

    I am going to try all of these! I have printed this out and think these are all wonderful ideas. I need to get on these today!! Thanks for sharing.

    • Jessica March 29, 2017 at 11:55 am

      Thank you, Susie!! Hope you enjoy!

  • Charlotte March 24, 2017 at 8:35 am

    I’m very impressed with your giphys (is that what they’re called? NO idea, ha!). Anyway, this is incredible! I love love love pigeon pose, it’s such a great stretch. And also the hip openers. I need to do these throughout the day since I often hunch over my desk and have developed terrible posture as a result.

    XOXO and hope you have a great weekend!!

    • Jessica March 29, 2017 at 12:01 pm

      Haha. Thank you. I agree…pigeon and hip openers are awesome.

  • Krysten March 24, 2017 at 8:48 am

    Oooh, keeping these is mind for my trip next month. Airplanes KILL my back. My last plane ride I spent my entire vacation trying to straighten out my back after being stuck in a tiny little seat for 3 hours. No fun. Thanks so much for sharing, I’m pinning so I can check these out later!

    • Jessica March 29, 2017 at 12:01 pm

      Yuck! I understand what that is like. The seats are so tiny. Being cramped is not fun.

  • Claudia March 24, 2017 at 9:03 am

    I need to get better about stretching in general. I feel like the cool down sessions after most fitness classes are too short to do anything for me. Will keep these in mind!

    – Claudia

    • Jessica March 29, 2017 at 12:44 pm

      Yes! I agree completely. I have been trying to add more stretching throughout the week.

  • Penny Struebig March 24, 2017 at 9:04 am

    You make these stretches look so easy! Definitely going to give them a try. Thanks so you I’ve been stretching a bit in the morning when I get up and feel so much better.

    • Jessica March 29, 2017 at 9:12 pm

      Haha. Thank you, Penny. If only they had sound. haha.

  • Beth Kondrick March 24, 2017 at 9:14 am

    I have two trips lined up this summer that will require some driving, so I will definitely keep these in mind! I do get sore sitting long periods of time the older I get!

    • Jessica March 29, 2017 at 9:13 pm

      Yes. They are so great for long drives and periods of sitting. 🙂

  • Natalie March 24, 2017 at 9:21 am

    These are such great stretches! Definitely saving these because I travel and can often forget to stretch/pay attention to my body when all I want to do is crawl in bed after a long trip.

    • Jessica March 29, 2017 at 9:14 pm

      Yes! I hope you try them and love them. 🙂

  • Jessy March 24, 2017 at 10:16 am

    These little video gifs are so helpful! Thanks girl!

    xo, Jessy |

    • Jessica March 29, 2017 at 9:24 pm

      Of course! Glad you like them. 🙂

  • Carol ("Mimi") March 24, 2017 at 10:26 am

    These stretches look like they would feel soooo good! I like your videos! Thanks for showing the proper alignment and positions for the stretches.

    • Jessica March 29, 2017 at 9:25 pm

      Thank you! That means so much. 🙂

  • ShootingStarsMag March 24, 2017 at 10:35 am

    Thanks so much for sharing. I know that traveling really does wear on your muscles. I love the little “videos” – I get more from SEEING than just reading.


    • Jessica March 29, 2017 at 9:25 pm

      Me too! Thanks for stopping by.

  • justine March 24, 2017 at 11:38 am

    i’m 31 weeks pregnant and my hips are KILLING ME. while i took it easy on traveling (for now) i watch TV or read in a squat or in pigeon. It really helps with the sciatic pain!

    • Jessica March 29, 2017 at 9:25 pm

      That’s so smart! Way to go girl.

  • Crystal // Dreams, etc. March 24, 2017 at 1:44 pm

    All these stretches look like they’d feel so good! I am flying out of town next week, so I’ll definitely be doing some of these. Thanks!

    • Jessica March 29, 2017 at 9:26 pm

      They really do! Hope you like them.

  • Kimberly @ Berly's Kitchen March 24, 2017 at 4:34 pm

    Love these stretches. Not only would they be great for travelers, but I bet they would work well for people who sit at a desk all day (like me).

    • Jessica March 29, 2017 at 9:26 pm


  • Rebecca Hicks March 24, 2017 at 5:39 pm

    I love all these stretches! They are also great for runners, since they help stretch out those muscles you use when running. The pigeon is my FAAVE.

    • Jessica March 29, 2017 at 9:28 pm

      Yes!! So good for that. Mine too. I feel so flexible even though I am not. haha.

  • Cathy Lawdanski March 24, 2017 at 7:37 pm

    These are great. My lower back gets so sore when I travel. Will definitely have to try these.

    • Jessica March 29, 2017 at 9:29 pm

      Mine too! Hope you like them!

  • Christina March 24, 2017 at 8:48 pm

    These are fantastic stretches, The hip opening stretch is amazing and also feels great on the back!

    • Jessica March 29, 2017 at 9:30 pm

      Yes! It sure does!

  • POOJA MITRA March 25, 2017 at 3:40 am

    I visit gym daily but when I travel I dunno wat to do. Thanks for all these stretches. Will definitely keep a note of it.

    • Jessica March 29, 2017 at 9:30 pm

      You’re welcome. I hope you find the useful. 🙂

  • jessica March 25, 2017 at 5:53 am

    what a great offering, these are excellent stretches for the hips which get so tight while traveling. thanks!

    • Jessica March 29, 2017 at 9:31 pm

      Thanks girl! Mine get so tight so it has helped a ton.

  • dixya @food, pleasure, and health March 25, 2017 at 9:43 am

    pigeon and bridge are my fav!

    • Jessica March 29, 2017 at 9:37 pm

      Mine too!

  • Eryn macGillivray March 25, 2017 at 12:10 pm

    Great post! I’ve never even thought about stretching after a long plane ride but it would totally make me feel better! Will try these next time 🙂

    • Jessica March 29, 2017 at 9:39 pm

      Yes!! It is so helpful .

  • Patricia @ Grab a Plate March 25, 2017 at 5:20 pm

    I’m planning a trip soon, so good to have this on hand! I always love pigeon pose 🙂 Thanks for sharing!

    • Jessica March 29, 2017 at 9:39 pm

      Yes! I love it too.

  • Trish @ The Trish List March 26, 2017 at 6:22 pm

    I love all of these stretches, but I have to say Figure Four is my favorite in all variations! It is such a great hip opener! Thanks for sharing!

    • Jessica March 29, 2017 at 9:44 pm

      It’s a great one!! Thanks for stopping by.

  • Clarissa March 27, 2017 at 1:00 pm

    These are great! I love the Figure Four because I can do it while at my standing desk at work, lol

    -Clarissa @ The View From Here

    • Jessica March 29, 2017 at 9:47 pm

      Yes! It’s perfect for that!!

  • Gennifer Rose March 27, 2017 at 6:49 pm

    Yes! It is super important to remember to get up and stretch during and after long flights. When I flew to Africa it was 36 hours of flying and layovers. By the end my ankles were so swollen and I my body had taken a beating. Remembering to stretch and drinking lots of water makes trips much more enjoyable 🙂

    Gennifer Rose |

    • Jessica March 29, 2017 at 9:49 pm

      Wow!! 36 hours?! That’s a Looooong trip. Yes! Stretching is great, but you are right…water is so important too. Dehydration is very easy on airplanes, so drinking water and staying hydrated keeps you healthy. 🙂

  • Ashley Babs April 3, 2017 at 4:16 am

    As I travel a lot
    will be practicing these stretches.