Admittedly, driving can be stressful and a daunting task especially during a long car ride. Driving also puts a lot of stress on the physical body. We become very tight while sitting stagnant and with intense focus for a long period of time. Sitting for a long period of time especially in a car or even on a long flight, you might end up feeling low energy, lethargic, and achy upon arrival. What really helps is to take breaks, even if they are short breaks. Ideally, take a break every 2 hours and during that break, try to get your body moving. Hydrating your body would definitely help as well. You can drink some water, drinks that are low in sugar, or decaffeinated drinks.
Tips To Survive Long Car Rides:
- Plan your rest breaks accordingly
- Make slight and frequent adjustments to your seating position to avoid postural fatigue
- Hydrate yourself throughout the trip
- Go with small snacks during your breaks as opposed to large meals
- Get your body moving during your rest stops
#1 – Wrist Stretch
Begin in an upright standing position keeping good alignment with your head, shoulders, hips, and legs. Straighten one arm out in front at chest-height. Looking for a stretch in your forearms, push your hand towards your body using your other hand. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite hand.
Wrist Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch the muscles around your wrists.
#2 – Ear To Shoulder Stretch
Begin in an upright standing position keeping good alignment with your head, shoulders, hips, and legs. Looking for a light stretch on your neck, slowly lean your head to one side towards your shoulder blade. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Ear To Shoulder Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch the muscles around your neck area.
#3 – Forward Fold Stretch
Begin in an upright standing position keeping good alignment with your head, shoulders, hips, and legs. Place your hands on any stable surface in front. Looking for a stretch in the shoulders and mid-back area, take a step back, bend through your hips, and drop your upper body through your shoulders. Hold the position for 20 seconds. Raise back up to return to the starting position and repeat the movement.
Forward Fold Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch the muscles around your shoulders and mid back area.
#4 – Low Lunge With Reach
Begin in an upright standing position with your feet shoulder-width apart. Take a big step back with one leg and lower your back knee to the ground in a lunging movement. Lift your arms overhead maintaining good alignment with your head, shoulders, and hips. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Low Lunge With Reach
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the front of the hip, activating the glutes and hamstrings, and stretch out the shoulders and mid back area.
#5 – Shoulder Opener
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bend your knees and pivot through your hips to bend your upper body forward, ideally, your back should be parallel to the floor. Rotate your upper body then extend one arm overhead. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Shoulder Opener
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out your hamstrings and mid back area.
#6 – Standing Glute Opener
For this exercise, you need to use a stable surface that can hold your weight.
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Looking for a stretch in the rotators in the hip, place one leg up and across the stable surface and then lean your upper body against that same leg. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Standing Glute Opener
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform this exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out your hamstrings and mid back area.
Take Care,
Rick Kaselj, MS
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