--- title: Nick's Travel Training Series - Post-Travel Stretches description: Nick Folker demonstrates a sequence of post-travel stretches, which are a crucial step in athlete recovery. image: https://blog.bridgeathletic.com/hs-fs/file-1248813401-jpg/blog-files/travelblog.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hs-fs/file-1248813401-jpg/blog-files/travelblog.jpg) December 13, 2013 By Nick Folker # Nick's Travel Training Series - Post-Travel Stretches Share: - - - [![Shoulder Stretching](https://blog.bridgeathletic.com/hs-fs/file-1248813401-jpg/blog-files/travelblog.jpg?width=200&height=130&name=travelblog.jpg "Shoulder Stretching")](https://blog.bridgeathletic.com/hs-fs/file-1248813401-jpg/blog-files/travelblog.jpg) Bridge fans, it is great to have you back to the third episode of our four-part travel training series. Today, I will take you through a sequence of post-travel stretches that has helped my athletes overcome their trips and prepare for competition. The post-travel stretch routine is often overlooked because of fatigue or having to rush to get to the competition venue. No matter your reason, it's time to build a post-travel stretch progression into your arrival routine. Take five minutes as a team to go through this sequence, and see the benefits is has on your body, especially the day after travel.   To summarize, this sequence is an excellent starting point. Feel free to incorporate more stretching exercises or foam rolling for a more extensive routine. The stretches mentioned in the video include: 1. Lower Back Rollout Stretch 2. Lower-Back Single Leg Lateral Stretch 3. Lying Groin Stretch 4. Cobra 5. Piriformis 6. 3-Way Shoulder Stretch There you have it, Bridge fans, the third episode of our travel series. Tune in next week to catch the fourth and final chapter, the Pre-Competition Warmup. Did you miss the first two parts of the series? You can catch Nick Folker's second episode of the travel series, [The Layover, here](https://blog.bridgeathletic.com/nicks-video-series-the-layover), and find his first, [Pre-Travel Stretches, here](https://blog.bridgeathletic.com/nicks-video-series-pre-travel-stretches). #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... 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[Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![BridgeAthletic\_Icon\_Orange (1)](https://blog.bridgeathletic.com/hs-fs/hubfs/BridgeAthletic_Icon_Orange%20(1).png?width=100&height=27&name=BridgeAthletic_Icon_Orange%20(1).png) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2013-12-13T21:28:00.000Z", "headline" : "Nick's Travel Training Series - Post-Travel Stretches", "image" : [ "https://blog.bridgeathletic.com/hs-fs/file-1248813401-jpg/blog-files/travelblog.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/nicks-travel-training-series-post-travel-stretches", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```