How to Stay Flexible While Traveling for Sports- Part 3

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 car or plane ride.  Here is part 3 of our 3 part series of blogs on ideas for maintaining mobility in order to maximize your performance when traveling for competition!

Mobility after traveling

Take a 5-10 minute walk then perform the following:

*Gentle leg swings (small arc of motion- fwd/bkwd and side-side)

*Supine lower trunk rotations

*Lie on your stomach and progress to propping on your elbows then press ups

*Tail wags

*Prayer stretch (see variations below)

*90/90 side to side hip transfers

*Deep Squat adductor stretch

*Kneeling hip flexor stretch

*Kneeling lateral rotations (leg out to side, rotate foot up and down)

*Seated Piriformis Stretch

*Finish with larger range leg swings fwd/bkwd and side-side (if playing soccer, simulate striking the ball)

*Quad stretching

*Carioca

*Go for a 15-20 minute jog

*Stretch again after 

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 to get ideas for mobility while in the car/airplane and while taking rest/gas breaks!

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