Travel Mobility Workouts Hotels Home

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Travel Mobility Workouts +65 Amazing Stretches 

An Open Conference Room in
A Hotel is Prime for Travel Mobility Workouts

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”2/3″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_video link=”https://youtu.be/WsO6h9lO5Vs”][text-with-icon icon_type=”font_icon” icon=”icon-quote-left” color=”Accent-Color”]Sure there are dangers to exercising and leading a more active life. People do get injured in the gym. There are also dangers to sitting on the couch all day and occasionally getting up for another bag of chips: chronic disease such as heart disease, diabetes, arthritis and of course inflexibility and overall tightness. Injuries are part of life, but I’d rather get injured performing a max effort deadlift than picking a pencil off the floor.

-Alex Ramos

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Alex, Personal Trainer @ Sand & Steel Fitness
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What exercises should I do for Travel Mobility Workouts?

As personal trainers in Alexandria, VA we get asked about travel workouts every day.  Now unless you have Cirque Du Soleil mobility, there is a good chance you need to work on mobility.

So what work out should you do?   A travel mobility WOD.  No equipment to worry about.

So should you try to use that overcrowded little gym with 25# dumbbells while traveling?  

Don’t waste your time.  Take the 3 hours you planned and do the following:

  1. Step 1, go to the grocery store and buy some real food.  When you book your hotel, choose one with a mini fridge and microwave.  You’ll save money, and be able to control your good much better.  You can also use a meal delivery service and have it ordered to the hotel.
  2. Have a equipment-less mobility workout planned that you can do.
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View our 6 Page Paper on Mobility

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”2/3″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][tabbed_section style=”default” alignment=”left”][tab title=”Key Points of Stretching” id=”1481654599068-2-4″ tab_id=”1481654599084-6″][vc_column_text]Key Points to Stretching for Travel Mobility Workouts

  • As professional personal trainers, we caution clients to taking stretching seriously, but slowly. Stretching should never be painful, but bring slight tension to the muscle being stretched.
  • Generally, our personal trainers work each soft tissue areas around 2 minutes before moving to the next stretch.
  • Breathing is important while stretching.  There are many techniques to proper breath control
[/vc_column_text][/tab][tab title=”Benefits of Mobility” id=”1481654017-1-69″ tab_id=”1481654552877-10″][vc_column_text]Travel Mobility Workouts

Staying active and stretching regularly greatly improve flexibility and reduces the chance of chronic back pain. Stretching also improves your chances of independence as you age, keeping you out of a nursing home.

Relaxing for the Body and Mind

Think of those yogis you see walking around in Alexandria VA with their yoga mats. They’re addicted because of the relaxing nature of stretching. Stretching is also excellent post-workout to help bring the heart rate back to normal and quickly forget the torture you just put your body through. Stretching is recommended before bed and upon waking.

Better Posture for Personal Training in Alexandria, VA

Stretching helps to unglue your muscles and joints to provide you with better posture. Good posture is about more than looking confident and poised. Sitting or standing in the right position makes sure our bodies function properly.

Reduced Risk of Injury

Over time with poor flexibility and sedentary lifestyles, we create body movements and posture habits that can lead to further reduced mobility of joints and compromised body positions. In our personal training studio in Alexandria, VA, we see people trying to lose weight without sufficient mobility to lose the weight all the time.  Being overweight with limited mobility, creates movement compromises that frequently lead to injury. Tweaking your back when you get out of bed in the morning. Tearing your ACL while sweeping the floor. Painful and unnecessary. [/vc_column_text][/tab][tab title=”Types of Stretches” id=”1481654017-2-89″ tab_id=”1481654553044-8″][vc_column_text]Static Stretching is the most common form of stretching. It involves stretching while the body is at rest and holding the tension in the muscle for a period of time. (ex. Bending over to touch your toes to stretch the hamstrings)

Dynamic Stretching are moving stretches that closely resemble athletic movements. Dynamic stretching is best performed before a workout in order to not over-lengthen the muscles prior to contraction. (ex. Arm huggers that Michael Phelps performed before each of his 28 medal-winning races)

Proprioceptive Neuromuscular Facilitation this fancy sounding technique “triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury.” According to Healthline.com:[/vc_column_text][/tab][tab title=”PNF Stretching” id=”1481655027309-3-5″ tab_id=”1481655027316-2″][vc_column_text]“PNF causes the brain to go ‘I don’t want that muscle to tear’ and sends a message to let the muscle relax a little more than it would normally.” This involves:

  • Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.
  • Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a 6- to 10-second window of opportunity for a beyond ‘normal’ stretch.
  • Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first.
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One of Paul’s Signature
Travel Mobility Workouts

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[nectar_dropcap color=””]M[/nectar_dropcap]obility WOD #4:

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Travel Mobility Workouts: Shoulder Mobility and Hip Mobility

3 Rounds

  • Kettle Bell shoulder capsule rotation and band distraction
  • Banded behind the back tricep stretch with external rotation
  • Banded behind the back tricep stretch with external rotation and neck tilt
  • Towel Elbow gap stretch
  • Shoulder internal rotation using cybex d-handle as capsule pressure for stretch
  • Arm bar with kettle bell inward rotation.

Hips and Legs:

  • Lunging Hip side distraction with band
  • Lunging Hip forward distraction with band
  • Couch Stretch
  • Lunge with Valgus Knee Correction
  • 40 Sots Landmine press
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[nectar_dropcap color=””]S [/nectar_dropcap]tretches for Legs, Feet and Ankles

 

You’ll find 10 of our Leg Stretches below.  We have the full version for sale which includes 65 different stretches, plus you’ll get user support from our personal trainers in Alexandria, VA on how to do these stretches for Travel Mobility Workouts:

  1. Rotating Ankle Stretch: Seated, Grab foot and Rotate ankles clockwise and counter clockwise
  2. Toe Pulling Stretch: Seated, Grab foot with thumb on top and pull toes down
  3. Foot Thumb Massage: Use Thumbs to massage up and down arch of foot
  4. Seated Hip and Upper Hamstring Stretch: Seated, hold outside of ankle with one hand, with other hand and forearm around knee; pull leg as one unit towards chest
  5. Lying Hip and Upper Hamstrting Stretch: Same as above but lying down for a deeper stretch
  6. Pretzel Glute Stretch: Lying on floor, cross one leg over the other, pull the bottom knee toward chest
  7. Lying Quad Stretch: Lying on side or pronated, bring heel to glute
  8. Single Leg Lift Hamstring Stretch: Using a strap or towel, raise one leg while keeping the other on the floor.  Relax your quad as you slowly relax your knee deeply into the stretch.  You should feel it from your glutes to your ankles.
  9. Sitting Quad Stretch: sit with right leg bent, with right heel just outside of right hip, lean back. Iliopsoas variation: Tighten glute on bent leg as you turn hip over and fully extend.
  10. Straight Leg-bent knee Hamstring and Variations: Seated, one bent leg sole touching inner thigh, forward fold. Grab toe with hand or band to engage soleus
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About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

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