24d • Recovery 101
Idk who needs to hear this but dude. Just go stretch for 5 minutes.
Honestly, 5 minutes. I mean, everyone knows how, and it’s really not that hard. No insane hot yoga class. No stretchlab. No weird contraptions. Just you, some floor, and that’s all. Fastest way to reset your mind + body.
✈️🔥 FLYSTRONG 5-MIN LANDING RESET
For long flights, tight hips, low back pressure, and post-travel sluggishness
⏱️ Total time: 5 minutes
Move slow. Breathe deeper than normal.
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1️⃣ Hip Flexor Release (Lunge Lean) — 45 sec each side
Why: Sitting locks your hip flexors short → your low back takes the hit.
How:
• Drop into a low lunge
• Tuck your pelvis slightly
• Lean forward until you feel the front hip open
• Optional: reach the opposite arm up to deepen the line
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2️⃣ Cat–Cow Spinal Wave — 45 sec
Why: Undo the “airplane spine” stiffness from hours of sitting.
How:
• Hands and knees
• Big inhale → arch
• Big exhale → round
Make the movement slow and intentional.
⸻
3️⃣ Thoracic Rotation (Open Books) — 45 sec each side
Why: Long flights freeze your upper back + ribs, and this restores your rotation for lifting + breathing.
How:
• Lie on your side, knees stacked
• Open your top arm like a book
• Let your chest rotate toward the ceiling
• Breathe into your ribs
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4️⃣ Glute + Piriformis Reset (Figure 4) — 45 sec each side
Why: Tight glutes pull on your hips and lower back after sitting for hours.
How:
• On your back
• Cross ankle over opposite knee
• Pull legs toward chest
• Relax your jaw and breathe
⸻
5️⃣ Full-Body Hang or Overhead Reach — 30 sec
Why: Decompresses your spine and resets posture after luggage, walking, and sitting.
How:
• If you have a bar: dead hang
• If not: interlace fingers overhead and reach tall
• Focus on long breaths and creating space in your torso
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🖤 FlyStrong Notes
This sequence:
✔️ restores hip + spine mobility
✔️ reduces travel stiffness
✔️ improves next-day lifts
✔️ resets your nervous system
✔️ helps with jet lag + fatigue
✔️ takes literally 5 minutes
Use it after every landing, long duty day, red eye, or hotel check-in.
Videos from IG: flystrongperformance
And TikTok: flystrongperfomancemethod
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Idk who needs to hear this but dude. Just go stretch for 5 minutes.
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