Worksheet: Travel Mobility Essentials

Instructions:

1. Review the mobility tips and exercises below.
2. Practice the stretches during your travel breaks or when seated for long periods.
3. Use the packing checklist to prepare for your trip.

Essential Travel Tips for Mobility:

• 1. Take Movement Breaks: Stand up and stretch every 60–90 minutes, whether driving or flying.
• 2. Stay Hydrated: Dehydration can cause stiffness. Drink plenty of water throughout your journey.
• 3. Support Your Back: Use a small pillow, rolled-up jacket, or lumbar cushion for lower back support.
• 4. Maintain Posture: Sit with feet flat on the floor, knees at a 90-degree angle, and back supported.

Travel Packing Checklist:

☐ Lumbar support pillow or cushion
☐ Reusable water bottle
☐ Compression socks for improved circulation (especially during flights)
☐ Comfortable, supportive shoes
☐ Resistance band for quick stretches
☐ Travel-sized foam roller or massage ball

Reflection Questions:

1. Which stretch or tip helped you feel the most relief during your trip?
2. What could you do differently next time to make traveling more comfortable?
3. Did staying mobile improve your energy levels or reduce stiffness during the journey?