The holiday season often means long hours in cars, planes or trains. While the excitement of traveling to see loved ones is high, the physical strain from sitting too long can take a toll on your posture. Many adults already struggle with forward head posture, rounded shoulders or back pain — and travel can make those issues worse. The good news? A few simple exercises can help reduce discomfort and support better posture throughout your holiday journey.
In this article, we’ll cover four effective exercises to help posture while traveling: chin tucks, doorway chest stretches, shoulder blade squeezes and backbends. These movements are easy, quick and accessible — perfect for adults who want to feel better on the go.
Why posture matters during holiday travel
When you sit for hours in cramped seats, your body tends to shift into slouched or forward-leaning positions. According to Brown University Health, poor posture during travel can increase the risk of muscle fatigue and back or neck pain. Even a short flight or road trip can leave you with stiff shoulders, tight hips or an achy lower back.
Good posture isn’t just about looking taller. It’s about allowing your muscles and joints to work efficiently. By practicing posture-friendly exercises, you can:
- Reduce stiffness and pain
- Improve circulation and energy
- Support long-term spine and joint health
4 exercises to improve posture during holiday travel
Each of the following exercises requires little to no equipment and can be done during rest stops, at the airport or once you’ve arrived at your destination.
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Chin tucks
How to do them:
- Sit or stand tall.
- Gently tuck your chin toward your chest without tilting your head down.
- Imagine making a “double chin.” Hold for five seconds; then release.
- Repeat 10 times.
Why they work: Chin tucks strengthen the deep neck flexors that help reduce forward head posture. This simple movement helps you avoid the “tech neck” feeling from scrolling on your phone during travel.
Travel tip: Do chin tucks while sitting on the plane or waiting at a rest stop to help your posture.
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Doorway chest stretches
How to do them:
- Stand in a doorway with your elbows bent at 90 degrees and forearms resting on the frame.
- Gently lean forward until you feel a stretch across your chest.
- Hold for 20-30 seconds.
- Repeat two to three times.
Why they work: This stretch opens tight chest muscles that often pull the shoulders forward during long periods of sitting.
Travel tip: Try this once you arrive at your hotel room or while waiting in a hallway before dinner with family to help ease post-travel stiffness that can affect your posture.
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Shoulder blade squeezes
How to do them:
- Sit or stand tall with your arms at your sides.
- Squeeze your shoulder blades together and hold for five seconds before relaxing.
- Repeat 10-15 times.
Why they work: This exercise strengthens the upper back and promotes upright posture. Over time, it helps counteract rounded shoulders from slouching.
Travel tip: Try doing this exercise while seated in an airplane or car to ease upper back stiffness while you’re traveling.
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Backbends
How to do them: Stand with your feet shoulder width apart and hands on your lower back. Gently arch backward, lifting your chest toward the ceiling. Hold for five to 10 seconds. Repeat five times.
Why they work: Backbends counteract the hunched-forward position of sitting by stretching the front of your body and relieving lower back tension.
Travel tip: Do this move when you stop for gas or during bathroom breaks on a road trip to help relieve tension in your lower back.
Additional tips for posture-friendly travel
- Move often — Aim to stand and stretch every one to two hours.
- Support your body — Use small pillows, rolled-up jackets or lumbar cushions to support your spine.
- Hydrate — Drinking water keeps muscles and joints lubricated, reducing stiffness.
- Breathe deeply — Stress and shallow breathing can worsen posture. Focus on slow, full breaths to stay relaxed.
Common misconceptions about posture
Myth: “Good posture means standing up perfectly straight all the time.”
Fact: Healthy posture is about balance and comfort, not rigidity.
Myth: “Exercise alone can fix posture permanently.”
Fact: Exercise helps, but combining it with healthy movement habits and professional guidance is most effective.
Need professional help for your posture? Forever Fit can help
If you notice persistent pain, stiffness that doesn’t improve or posture issues interfering with daily life, physical therapy may help. At Forever Fit, our licensed physical therapists provide personalized treatment to address your unique needs and goals. With locations throughout Maryland in Frederick, Largo, Crofton, Gaithersburg and more, our team is here to support you through the busy holiday season and beyond.
Holiday travel doesn’t have to leave you stiff and sore. By practicing these four simple posture exercises — chin tucks, doorway chest stretches, shoulder blade squeezes and backbends — you can enjoy your journey and protect your long-term health.
Ready to move freely and live fully again? We’re here to help you! Give us a call today or fill out our appointment request form to get your initial appointment scheduled with us.
