These stretches and car yoga moves will help on your next long drive
Long drives. Stiff necks. Sore backs. Tight hips. Sound familiar? If you’d like to arrive at your destination in better condition, it’s worth including some stretches in your driving plan.Note that for some of these, you will need to pull to the side of the road or park at a rest stop. A couple can be done in those long roadworks queues when you are completely stationary in park.
Hold each stretch for up to 60 seconds, says exercise physiologist Heidi Cierpiol, of Revolution Fitness. As always, check with your doctor if you need to and perform each exercise slowly and gently.
The chicken stretch
Leaning over a steering wheel can make your upper spine feel achingly tight. So make sure to sit up straight, with your hands in a 10 and 2 position. To stretch out a tight upper back, put your hands behind your neck and bring your elbows out to the side, says Cierpiol. “As you breathe in pull your shoulder blades together and round your back. Move your elbows closer together and breathe out.”
The hip loosener
Get out of the car and stand up straight. Move one leg back a step. Hold onto your car if you feel you need to for support. Now, push your hips forward and lift up your chest. “Your back knee can bend a bit and your heel can come off the ground,” says Cierpiol. Repeat on the other side.
The neck mobiliser
It’s not surprising long drives or busy roads can make our necks stiff, especially in poor visibility conditions. Sitting upright, reach over your head and apply very gentle pressure to push it a little bit towards your shoulder. “Lift your chin up until you feel a stretch in the front part of your side neck,” says Cierpiol. “Keep your sitting posture stable and upright.” Repeat on the other side.
The wrist roll
Been gripping the steering wheel forever? Roll your wrists in circles, one way and then the other, as far as comfortable. You can also clench and unclench your hands, and shake them out a bit, to promote blood flow and ease stiffness.
The water break
Every 30 minutes or hour, stop the car at a service station, or a supermarket on the side of the road, grab a bottle of water, and go for a five-minute walk. You’ll feel knots start to unravel. Regular breaks are essential for alertness too.
The ergonomic adjustment
Most cars now allow you to adjust seat height, distance from the steering wheel and tilt. Taking time to set your seat up comfortably before you drive can pay big dividends in long-term comfort and safety. Adding a memory foam seat pad can also transform your driving experience, especially if you suffer from muscle or joint stiffness.
The big breath
When driving starts to stress you out, and tense your body, don’t forget to breathe. Long, slow breaths, with slightly longer exhales, can relax your nervous system.
Related: Top tips for long road trips with kids
Related: Where should I road trip to this weekend?
Related: Family road trip survival checklist
Tags
Please see our Editorial Guidelines & Code of Ethics (including for more information about sponsored content and paid events). The information published on this website is of a general nature only and doesn’t consider your particular circumstances or needs.
