The best car exercises and stretches for long road trips
1. While you’re driving
If you’re getting antsy while driving, there are some exercises you can do that can help you loosen up safely without ever taking your hands off the steering wheel such as ear to shoulder, shoulder rolls, and side torso twists. And when you’re a passenger, there’s even a cardio sequence you can do right in your seat.
- Flex your feet back and forth from toes to heels
- Stack knees and thighs together, butterfly knees apart with feet still touching
- Knee lifts – alternating knees to chest
- Elbow taps – with hands cupping shoulders bring elbows together in front, them open them wide – repeat
- Hand taps – still cupping shoulders, bring the tops of your hand together behind your head, then pull down to shoulder height – repeat
2. After you get out of the car
After you’re done driving for the day, take the time to do this sequence of standing stretches that will loosen up the cramped muscles that have fallen asleep from spending hours on the road.
- Side stretch
- Forward fold
- Large arm circles
- Head rolls
3. When you get to your destination
It’s not uncommon for your neck and shoulders to get tight and sore after traveling, whether that’s due to awkward, uncomfortable headrests or the general stress of being on the road. After you get to your destination, this soothing yoga flow will help relieve pent-up tension.
- Forward fold
- to Chair pose
- to High Lunge or Crescent
- to Downward-facing Dog
- to Warrior 2
- to Reverse Warrior
- to Downward-facing Dog
- to Child’s Pose
- REPEAT with other foot leading
4. To help your back, shoulders, and immune system
If your back and shoulders are sore, try these seated stretches that can be done right in the car as a passenger.
- Head turns – gently to each side and then chin down and chin up
- Folded twist – bring your chest to your knees, gently raise your arm as you turn your torso to that same side, reverse.
- Torso rolls – with knees open wide, lean forward and gently roll your torso in a circle, then change direction. Repeat.
- Arm over – reach one arm over your head like a ballet dancer. Switch arms
5. When you’re constipated (you’re welcome)
One of the worst parts of travel no one talks about? Constipation. Aside from drinking plenty of water and eating fiber (pack some fresh veggies and apples), make stops along the way to get out and walk. Body movement externally helps body movement internally!
(Please note these are not medical recommendations by a professional)