Why Stretch on a Road Trip
Road trips and long-weekend getaways are something many of us look forward to every year, a chance to escape the grind of everyday work life. But let's be honest: the drive itself can also be tiring, even crippling, for the driver. Prolonged periods sitting in the driver's seat can cause tight muscles in the shoulders, body pain, and joint stiffness. Fortunately, physical therapy has stretches designed to make travel easier. Here are a few you can do in the car or during a short break.
Neck Stretch
Neck stretches expand the range of motion and elasticity in the cervical spine, helping relieve stiffness and pain.
Steps: Start with your head squarely over your shoulders and your back straight. Bring your chin to your chest and hold for 10 seconds. To deepen the stretch, place your palms on top of your head and gently pull down. Relax, then slowly lift your head back up. Tilt your chin toward the ceiling and bring the base of your skull toward your back, holding for 10 seconds before returning to start. You can also stretch the side of your neck by bringing your ear toward your shoulder, avoid shrugging, and hold for 10 seconds. Don't rush any of these movements, as doing so may cause more pain or stiffness.
Chest Stretch
This stretch lengthens the chest muscles so that healthier posture feels more natural and comfortable.
Steps: Sit up straight, then cross your arms over your chest as if giving yourself a hug. Next, relax your arms and drive your shoulders back, squeezing them together so your chest expands. Be careful not to overextend your lower back, physical therapists recommend squeezing your abdominals to help feel the expansion. Complete at least 10 reps.
Quadriceps Flexor Stretch
This movement loosens the muscles just above the knee joint, increasing mobility and helping prevent knee pain. Use your car door as support for your upper body.
Steps: Stand beside your car door in a neutral stance, making sure you're not standing on anything that could trip you. 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.
Calf Stretch
Stretching the calf helps prevent injury to the ankle and its stabilizing muscles, as well as the possibility of straining your Achilles. You'll again use the car for support.
Steps: Place both arms on the car and position your body at roughly a 45-degree angle, leaning forward. Bend one knee while driving your opposite heel into the ground as you lean forward to feel the calf stretch. Hold for 10 seconds and alternate legs, repeating 5 times on each side.
Travel Comfortably
Practice good ergonomics throughout your trip to help avoid pain and strain. These stretches aren't meant to cause or worsen pain, if you're dealing with acute pain, seek professional help. Your physical therapist may also modify these stretches based on your own physical assessment. A road trip should be exciting and adventurous, free from unnecessary discomfort.