We’re officially in the thick of the holiday season, so you’re probably hopping on a plane, train, bus, or long car ride sometime soon. Inevitably, you’ll deal with inconveniences like delays, crowded terminals, poor etiquette from your fellow passengers, and the risk of illness. And while you’ve pretty much got to grin and bear it when your seatmate decides to strike up an uncomfortable conversation about politics, there’s one travel downside you don’t have to put up with: Stiffness.

We all know travel can be tough on your body. Extended time spent sitting can lead to tightness, stiffness, and decreased circulation, to name just a few of the negative effects of inactivity. These simple stretches can work wonders before or after a flight or any mode of travel. And all you need is a suitcase for balance!

Cat/Cow Stretch: Low back/lats/shoulders • 5-10 reps.

Hamstring Hinge/Calf Stretch: Hamstrings, calves • hold in the most intense part of the stretch for 5 seconds then release a bit, 3-5 reps per side.

Figure Four Stretch: Glutes/hips (piriformis) • either hold, gently pressing the knee away from you for 10 seconds or hold in the most intense part of the stretch for 5 seconds then release a bit, 3-5 reps per side

Split Stance Calf Stretch: Calves and up the back of the leg (hamstring) • 10-15 seconds per side.

For fully guided workouts, check out the Kira Stokes Fit App. The Stoked Body Shop Category on the Kira Stokes Fit App offers 10-15 minute mobility routines curated by me and a physical therapist to keep your body performing and feeling the absolute best.