Long bus rides. Awkward sleep. Stiff hips. Junk food.

Welcome to the grind of hockey travel.

But here’s the deal:

What you do during the road trip matters just as much as what you do on the ice.

If you just sit, crash, and call it recovery—you’ll feel it in your game:

• Sluggish first strides

• Heavy legs

• Tight hips

• Slowed reaction time

• That “off” feeling that’s hard to shake

The fix? Get the body moving—intentionally.

This isn’t about crushing a workout. It’s about restoring mobility, circulation, and rhythm so you don’t skate like you’re still on the bus.

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Why You Feel So Off After Travel

Sitting for hours shuts down the exact systems you need for high performance:

• Hip and spine mobility

• Posterior chain activation

• Ankle range and neural drive

• Lymphatic drainage and blood flow

Worse—your nervous system gets stuck in “low gear.”

That’s why you feel tight, heavy, and slow.

This quick mobility flow reboots your body and resets your movement system so you’re ready to compete, not just show up.

10-Minute Post-Trip Mobility Reset

The goal: move blood, restore rhythm, and wake up the systems that skating depends on.

1. Supine 90/90 Breathing (1 min)

• Lie on your back, feet on a wall, knees at 90°

• Inhale through your nose (4 sec), exhale long (6 sec), feel ribs move

• Helps reset posture and nervous system

2. World’s Greatest Stretch (2 min)

• Step into a lunge, place both hands on the ground

• Rotate your inside elbow up toward the ceiling

• Open your spine, hips, and thoracic rotation

• Alternate 5 reps per side

3. Skater Hops w/ Stick Landing (2 min)

• Bound laterally, stick the landing, hold for 2 sec

• Don’t rush—focus on control and activation

• 3 rounds of 5 reps per side

4. Half-Kneeling Hip Flexor + Reach (2 min)

• Kneel with one leg forward, tuck pelvis, shift forward

• Reach overhead with same-side arm and lean slightly away

• Unlocks deep hip flexors (tight from sitting)

• 5 deep breaths per side

5. Dynamic Toe Touch Roll-ups (2 min)

• Stand tall, touch toes, and slowly roll up to standing

• Reset posture, hamstrings, and spinal movement

• 10 slow, smooth reps

Optional Add-Ons (If You Have Time)

• Foam Roll Calves & Quads (1–2 mins total)

• Light Biking or Jump Rope (2–3 mins)

• Wall Ball Toss or Tennis Ball Reaction Drills (1–2 mins)

Key Takeaways

• Travel locks your body into stiffness—don’t carry it onto the ice

• Movement is medicine: a short reset unlocks speed, rhythm, and sharpness

• Focus on hips, spine, and breath—the areas most affected by sitting

• Take 10 minutes to move with intention and watch your next game feel lighter, faster, and sharper

Train with me:

If you want the most complete hockey training system on the market that’s built to keep you bigger, faster, stronger, and more resilient all season long.

With 5 structured workouts per week, you’ll have a clear plan you can follow at your own pace — designed to maximize performance, reduce injury risk, and keep you at your peak when it matters most.

Just Click here

-Dr. Jamie