Holiday Travel Mobility Guide

 

The holidays are full of fun, family, and good food…

But they also come with something not so fun: lots of sitting and stiff muscles.

Whether you’re taking a long car drive or flying for hours, travel can make your hips tight, your shoulders sore, and your back feel worn out.

Long travel days are one of the biggest reasons people deal with hip pain, back pain, and shoulder pain around the holidays.

But here’s the good news:
A few simple mobility exercises can help you stay pain-free, move better, and feel more energized when you arrive.

Let’s make sure you show up ready to enjoy your trip...not feeling like you need a massage immediately.

Hip Mobility (for stiff hips & low-back pain during travel)

Sitting for long periods is one of the biggest causes of tight hips and low-back stiffness. Try these easy hip mobility drills before and after you travel:

Standing Hip CARs
Move each hip in a big, slow circle. This helps improve hip joint mobility and keeps your hips feeling smooth. Click here for a video tutorial!

90/90 Switches
Sit on the floor with both knees bent at 90 degrees. Switch sides. This helps your hip internal and external rotation - key for reducing hip pain after long travel.

Elevated Front Foot Split Squat
Put your front foot on a small step and lower into a lunge. Great for opening tight hip flexors caused by sitting in the car or on a plane.

These simple hip stretches keep your hips moving well and help prevent that “locked up” feeling after hours of travel.

Shoulder & Scapula Mobility (for shoulder tightness & upper-back pain)

Holiday travel means luggage, steering wheels, backpacks, and long hours in tight seats. This all adds up to neck pain, shoulder pain, and upper-back stiffness.

Try these simple shoulder mobility exercises:

Scapular CARs
Move your shoulder blades in slow circles forward and back. This improves shoulder mobility and reduces that travel-day tightness.

Banded Reverse Flys
Use a resistance band to pull your shoulder blades together. This helps fix rounded shoulders from driving, flying, or carrying heavy bags.

Shoulder CARs
Move each shoulder through its full range of motion. This keeps the joint loose and helps prevent shoulder stiffness after long flights.

These drills help you carry bags with less strain and keep your shoulders moving well during long travel days.

Being On Point During the Holidays
(Move freely. Feel confident. Be 1% better...even during travel.)

These exercises aren’t just quick fixes.

They help you understand your body, stay ahead of pain, and feel confident in how you move.

At On Point, our mission is to give you the confidence to:

• move freely
• explore your untapped potential
• connect the dots between your habits & your goals
• stay active without stiff hips, back pain, or shoulder pain slowing you down

Every drill is a small step toward feeling stronger and more resilient, especially during busy travel season.

Conclusion (Feel better, move better, travel better)

This holiday season, don’t let travel stiffness, hip pain, or shoulder pain get in the way.

A few minutes of daily mobility can help you:

• prevent travel-related back pain
• stay loose on long car rides
• reduce stiffness after long flights
• feel refreshed when you arrive
• enjoy the people and moments that matter most

Because the holidays aren’t just about getting there...they’re about being fully present when you arrive.

Happy holidays & safe travels from the On Point Team!