Savage Three
Gym + Recovery Lab

ROCK YOUR DAY

Race Season = Road Warrior

Road_Warrior.jpg

Pre-Flight Mobility

The race season is usually paired with lots of traveling. Whether by car or plane it’s always best to get mobile before being confined to our seats. Sitting for long durations results in joint & muscle stiffness and poor circulation due to the lack of movement. Did you know that we actually need muscle contractions (movement) to assist in pumping our blood back up to our hearts. So, prior to boarding follow this quick mobility routine below. No equipment required!

Pre-Flight Mobility Routine

  • 30s-60s each
  • Neck: Tilts, Nods, Rotations
  • Shoulders: Shoulder Circles (fwd & bkwd)
  • Chest: Chest Openers (use a wall, door, or seat next to you)
  • Trunk: Forward, Back, Twists, & Side Reaches
  • Hips/Thighs: Long Lunge & Reach
  • Hammies: Toe Touches
  • Hips/Glutes: Figure 4 Sit

In-Flight Mobility

Stuck on a long flight? Moving every 20-30 minutes is a great way to avoid the stiffness & swollen ankles that rains on our travel parade. Below is a quick & easy routine that can be done even if you’re stuck in the middle seat. Also, try to to get up and walk the aisles every hour. 

In-Flight Mobility Routine

  • Neck Circles
  • Neck Nods (nod ‘yes’ & ‘no’)
  • Shoulder Shrugs & Rotations (fwd & bkwd)
  • Chest Open & Close (cave in and open proud)
  • Trunk Twists
  • Wrist Circles
  • Praying Eagle
  • Ankles Circles
  • Knee Extensions
  • Glute Squeezes

Elisha Voren

elisha@savagethree.com

MS, CSCS, NTC, FMS

Wellness Coach