How to Stay Flexible While Traveling for Sports- Part 1

Traveling for sports games and tournaments is fun and exciting!  It is important to stay active and mobile, especially if having to sit for a long flight or ride in a car.  Here is part 1 of our 3 part series of blogs on ideas for maintaining mobility in order to maximize your performance when traveling for competition!

While in the car or airplane:

1. Perform gluteal squeezes occasionally

2. Try doing some seated “cat/cows” allowing for some flexion then extension in your back

3. Bring your knee to your chest and hold a few seconds. Repeat with the other leg.

4. Pump your ankles up and down intermittently

5. Bring your hands behind your head and squeeze your shoulder blades together

6. If space allows, extend your knee straight and tighten your quadriceps muscle.

7. Turn your head side to side, up and down, and tilt it both ways

8. Raise your shoulders up, hold, then relax them down. Perform this a few times intermittently.

9. Grab onto the dash board or the seat in front of you and lean forward to stretch out your shoulders and upper back/neck

Other things to consider while traveling:

• Hydration/electrolytes even before competition to ensure you are properly hydrated
• Proper nutrition (pack nuts, fruits, and protein bars for your travel)- get a good balance of carbohydrates, proteins, and fats.
• Get proper sleep (8+ hours) before and after your travels

Check out our other blogs on How to Stay Flexible While Traveling for Sports Part 2 and Part 3 to get ideas for mobility during rest/gas breaks and after your have arrived at your destination!

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