How to Stretch Your Muscles During a Trip: Tips for Drivers and Passengers

Extended periods of sitting during travel can cause your muscles to become stiff and gradually lose sensation. However, even within the confined space of a car, you can counteract this with easy exercises.

Andrey Pometun

CEO of Task & Solution Marketing Consulting.

Common excuses like “I want to exercise but have no time,” “Gym memberships are too expensive,” or “I’m losing shape due to a sedentary job” all come down to the same issue: lack of time and money.

In reality, we visit the gym every day—multiple times—spending anywhere from 30 minutes to several hours. That gym is the vehicle you’re in. Whether you’re a driver or a passenger, you can exercise daily by mastering a set of exercises designed for small spaces and making them a habit. While these won’t replace full workouts or regular jogging, their main goal is to keep your muscles toned and make mindful use of your travel time.

Attention drivers: perform these exercises during monotonous driving (open highways, traffic jams) or stops (traffic lights, waiting for passengers).

Hands

Using a Hand Grip

Keep a hand grip exerciser (a rubber ring) in your car. During stops or traffic jams, you can effectively strengthen your wrists.

Steering Wheel Grip

When stopped, squeeze the steering wheel with the pads of your left hand fingers on the left side and your right hand fingers on the right side, as if pinching the wheel. Pull sideways, trying to hold the wheel firmly without letting your fingers slip.

Wrist Rotations

Make a fist and bend your wrist up and down without opening your fingers.

Biceps

Steering Wheel Pull

Grasp the steering wheel from underneath and pull it towards you as if lifting a barbell for a bicep curl. Hold the tension, count to 10, then relax. Repeat several times.

Shoulders

Shoulder Rotations

While keeping your hands on the steering wheel, rotate your shoulders 10 times forward and 10 times backward. Then rotate your left shoulder forward and right shoulder backward 10 times, then switch directions.

Shrugs

Lift your shoulders as high as possible, hold for a count of 10, then slowly lower them. Next, lift again, hold for three counts, and drop them quickly. Repeat several times.

Side-to-Side Movements

Keep your lower back steady and shift your shoulders and chest left and right without tilting, keeping both shoulders at the same height. Feel the tension in your back muscles around the chest. Repeat several times.

Neck

Clock Movements

Without tilting your head, move it forward-backward, left-right, and diagonally. Try to stretch as far as possible while keeping your chin level. Repeat 10 times.

Neck Tilts

Reach your left ear toward your left shoulder and your right ear toward your right shoulder. Hold the stretch for a count of three. Repeat 10 times.

Forehead and Back of Head Resistance

Press the base of your palm against your forehead or back of your head and push your head forward or backward against the resistance of your hand.

Self-Massage

Massage your neck with your fingers, paying special attention to the muscles attaching to the base of your skull.

Thoracic Spine

Chest Movement Forward and Back

Pull your shoulders back and push your chest forward, holding the position for a count of three. Then round your shoulders forward, pushing your spine backward, and hold for another three counts. Repeat several times.

Side Bends

Bend to the left, reaching your right shoulder toward your right ear. Bend to the right, reaching your left shoulder toward your left ear. Hold each stretch for a count of three. Repeat several times.

Lower Back

Pelvic Lift

Twist your lumbar spine by lifting your pelvis upward. Hold the raised position for a count of three. Repeat several times.

Alternating Glute Lifts

Lift your left and right glutes alternately. Hold each lift for a count of three. Repeat 10 times.

Abdominals

Vacuum Exercise

Exhale deeply using your diaphragm, pulling your stomach in. Hold your breath for 10 counts, trying to exhale a bit more with each count.

Static Contraction

Tense your abdominal muscles until you feel them numb. Hold for a count of three. Repeat several times.

Legs

Thigh Squeeze

Squeeze your knees together and hold for a count of three. Repeat several times.

Ankles

Toe Press to Floor

Press the toes of your free foot into the floor and lift your heel as high as possible. Hold for five counts, then lower your heel. Repeat several times.

Heel Press to Floor

Press your free foot’s heel into the floor and lift your toes as high as possible. Hold for five counts, then lower your toes. Repeat several times.

Internal Organs

Eye Lens Exercise

While stopped, focus on the dashboard details. Then shift your gaze to distant objects, examining them closely. Finally, refocus on objects near your nose.

Eye Muscle Movement

While stopped, move your eyes up and down, left and right without moving your head. Hold at the extremes for three counts. Repeat several times.

Kegel Exercise

Learn how to strengthen your pelvic floor muscles with this guide.

Make the most of your time in the car! Soon you'll realize how to stretch anywhere and create opportunities to make your exercises even more effective.

Stay healthy!

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