• vanessa gomez


Updated: Mar 20

how many times have you gotten out of the car after a road trip or de-boarded from a long plane ride and just felt super stiff all over?

from your back and hips, to your hamstrings and even ankles; everything sometimes just has the tendency to feel locked up and tired.

one of the best things you can do to bring life back to your body after a long trip is some low impact yet dynamic stretching!

here are five of my favorite active stretches to do every time I travel:

90/90 hip mobility with flexion and rotation:

start seated with each of your hips and knees at a 90 degree angle; one leg in front of you and one leg behind you.

keeping your chest tall and back flat, lean forward over your front hip as far as you can until you feel a deep stretch in your glute.

return to center then, with a tall chest twist to the right and then to the left.

complete 10 times and then switch legs and repeat.

hip flexor stretch with rotation:

start in a lunge position.

slightly tuck your pelvis under you to engage your core and squeeze your glute while you lean forward until you feel a stretch in the front of your back leg.

from here bring your hands to a prayer position and twist your body until your elbow is resting on your opposite leg.

continue to keep your core and glute engaged while you sink into the stretch and allow your hip flexor to release.

take deep breaths and hold for 30 seconds and then release and repeat on the opposite side.

active TFL stretch:

(your TFL which stands for tensor fascia lata is the muscle that turns into your IT band!)

start laying on your back with your knees bent.

cross one ankle over the opposite knee and let your legs fall to that side.

grab your ankle and pull it towards your upper body while you actively push your knee away from you.

take deep breaths and hold for 30s and then release and repeat on the opposite side.

crossbody low back stretch with ankle rotations:

start laying on your back with your legs extended.

bring one knee up and hug it towards your chest, while in this position rotate your ankle clockwise and counterclockwise (5 times each way).

from here guide your knee to the opposite side.

try to keep your shoulders grounded and let gravity do the work for you to release your lower back.

from here, lightly push up into your hand for three seconds and then relax further into the stretch; repeat 5 times before you switch sides.

reminder: don't force the stretch! let gravity do the work for you. :)

active hamstring stretch with ankle rotations:

start laying on your back with your legs extended.

bring one knee up towards your chest and clasp behind your thigh.

actively extend your leg towards the ceiling, at the top pump your ankle up and down and rotate clockwise and counterclockwise.

relax your ankle and then your hamstring.

complete 10 rounds before switching to the other side.

so the next time you find yourself feeling tense from a long day of travel give these a try! I hope they serve you and your body well. <3

thanks for reading and feel free to hit me up if you have any questions!

#health #wellness #selfcare #yoga #stretch #mobility #travel #hips #hamstrings #lowback #ankles

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