Travel Tip for Mobility & Hydration

Travel Tip for Mobility & Hydration
Written by Michele Vieux

Whether it’s for business or pleasure, travel often comes with side effects of stiffness and dehydration. But never fear! You can conquer both when you pack with more bang for your buck.

Here’s a travel pro-tip that will help you kill not just two, but THREE birds with one stone! Save space in your suitcase, stay hydrated and keep on top of your mobility routine – especially after the hardships that sitting on a plane or in a car puts on your body. (Don’t forget to try this Airplane Mobility Routine!)

How to Use Your Water Canister as a Foam Roller

Get yourself an even-cylinder, insulated water canister to keep you hydrated on the plane and then use it as a “foam” roller when you get to your destination to work out all the kinks from sitting.

There are all types of water canisters available but the kind that will work best for this purpose are the ones that are even cylinders, meaning, they are the same shape and size all the way around. Not like the ones that are tapered to fit in your cup holder. That way, you can roll around on it without teetering around or slipping off as easily.

This also doesn’t work that great on a hardwood or tile floor, so pick a carpeted spot or throw down a towel so the canister doesn’t shoot out from under you on a slick surface.

Hit any ‘problem areas’ you have and also these areas – thoracic, hips, upper legs – which are known to become tight and sore from sitting during travels.

Travel Roller Routine

1. Fill your water canister and start your day (or routine) with finishing it off (for time or not – that’s up to you).
2. Spend 2-3 minutes rolling out your thoracic spine.
   Lie on your back with your knees bent and feet flat on the floor. Give yourself a hug so that your elbows align in front of you. Roll out your mid and upper back.
3. Spend 2 minutes rolling out your lats.
   Lie on your side and roll out the part of the lat that attaches to the bottom-inside tip of your shoulder blade. (Hint: it’s under your armpit.)
4. Spend 2 minutes per side rolling out your piriformis.
   Sit with both feet flat on the floor then cross one ankle over the opposite knee. Put the roller under the glue on the side that the foot is off the floor. Roll out the top part of your bum (piriformis). Repeat on the other side.
5. Spend 2-3 minutes per side rolling out your TFL and IT band.
   Start lying on your side with the roller in the meaty part between the top of your hip bone and the ball and socket joint of the hip (TFL). Rock side to side over the roller. Then work your way down your IT band to just above the knee.
6. Spend 2-3 minutes per side rolling out your hip flexors and quads.
   Roll to your belly so you are face down and the roller is in the crease of your hip. Roll up and down then side to side. To get your quad, start to move your body toward your head so that the roller works it way down the quad. Slowly move it toward the knee as you find any problem areas to focus on.
7. Repeat step #1.
   If you’re traveling, you can’t drink too much water! Plus, you want to flush out all the junk you just broke up in your muscles with this mobility routine.

Another awesome travel mobility routine you can do once you get to your destination that requires no equipment at all is this Full Body CARs routine. How do you stay on track with your fitness, mobility, hydration, and nutrition during travel? Share your pro-tips in the comments!