Why road trips leave you sore
Road trips and long weekend getaways are something to look forward to every year, but the drive itself can be tiring, even crippling, for the driver. Prolonged periods sitting in the driver's seat can leave your shoulders tight, cause body-wide aches, and stiffen up your joints. Physical therapy offers simple stretches you can do right in the car, or during a quick stop, to make the trip easier on your body.
Stretch 1: Neck
Neck stretches expand the range of motion and elasticity in the cervical spine, helping relieve stiffness and pain. Start with your head squarely over your shoulders and your back straight. Bring your chin to your chest and hold for 10 seconds, for a deeper stretch, place your palms on top of your head and gently pull down. Relax, lift your head back up, then tilt your chin toward the ceiling and bring the base of your skull toward your back, holding for another 10 seconds. You can also bring your ear toward your shoulder, without shrugging, and hold for 10 seconds on each side. Move slowly, rushing can cause more pain or stiffness.
Stretch 2: Chest
This stretch lengthens the chest muscles so that healthier posture feels natural and comfortable. Sit straight, cross your arms over your chest as if giving yourself a hug, then relax your arms and drive your shoulders back, squeezing them together to expand your chest. Be careful not to overextend your lower back, squeezing your abdominals helps you feel the expansion properly. Complete at least 10 reps.
Stretch 3: Quadriceps flexor
This movement loosens the muscles just above the knee joint, increasing mobility and helping prevent knee pain. Stand beside your car door in a neutral stance, away from anything you might trip on, then grab the front of your ankle and pull your heel toward your glutes, using the car door for support if needed. Stand tall and squeeze the glute of your standing leg for extra support. Hold for 30 seconds, then switch legs.
Stretch 4: Calf
Stretching the calf helps prevent ankle injury and protects the many small muscles that stabilize the ankle, including guarding against Achilles strain. Using your car for support, place both arms on it and position your body at roughly a 45-degree angle, leaning forward. Bend one knee and drive the opposite heel into the ground as you lean forward to feel the stretch. Hold for 10 seconds, alternate legs, and repeat five times on each side.
A few reminders before you go
Good ergonomics on the drive go a long way toward avoiding pain and strain throughout your trip. These stretches aren't meant to cause or worsen pain, if you're dealing with acute pain, seek professional help rather than pushing through a stretch. Your physical therapist can also tailor or modify these movements based on your own physical assessment. Road trips should be exciting and adventurous, free from unnecessary discomfort.