Quick Stretch Breaks for Long Holiday Road Trips
When it comes to holiday traveling, you probably know that stretching on long road trips can help ease your body’s discomfort along the way. Prolonged sitting can result in back, neck, or hip stiffness that’ll make you scream for the next exit. If you’re traveling this holiday season, you’re probably looking forward to the destination but not the long car ride.
Movement is Key
Exercise Physiologist Max Castrogaleas says, “Movement is key.” He advocates taking movement breaks each time you take a fuel or rest stop. Since you’re not able to curb car time while traveling, you can at least get some power moves in during intervals.
Castrogaleas recommends improving or maintaining your overall mobility while getting relief through stretching. If you do so correctly, your targeted muscle will feel a gentle pull. If you feel pain or strain in a joint instead of your muscle, stop. Castrogaleas recommends the following stretches during road trips:
Seated Shoulder Stretch
You can do this while seated in your car. Start by sitting tall and reaching your left arm over your chest. Then take your right arm and gently draw your left arm close to your chest, keeping good posture. Hold it for 30 to 60 seconds. Don’t let your back arch. Keep your core tight and tuck under your tailbone to fully maximize this move. Afterward, repeat on the opposite side. A pull should be felt across the back of your arm and shoulder.
Seated Forearm Stretch
While sitting tall and straight in your car, extend one arm straight ahead with your elbow straight and your palm facing up. Gently pull your fingers toward your body while feeling the stretch in your forearm. Hold this for 30 to 60 seconds. Then repeat it on the opposite side. Maintain good posture and keep your elbow straight while pressing on your hand.
Seated Upper Back Stretch
While seated inside your car, allow your upper body to rest forward, and then place your hands on the dashboard. Rounding your body forward, relax your upper back. Then start breathing in while exhaling and walking your fingertips toward the windshield. Hold each time for 30 to 60 seconds. To perform this correctly, relax your body and breathe deeply. As a result, you’ll gain more motion while stretching.
Chest Stretch
This is an exercise you can do outside of your car. Standing tall near your car, place one arm at your chest or waist level outside of your car window. Keep your back and shoulders down, then start stretching as you slowly move your body away from your car until you feel a gentle pull in your chest. Hold this for 30 to 60 seconds. Then repeat it on the other side.
Hamstring Stretch
Stand tall beside your car, lift your leg, and put your heel on the inside of your car’s doorway. Your back should be flat as you slowly lean forward at your hip until you feel a pull in the back of your thigh or hamstring. After holding for 30-60 seconds, repeat it on the opposite side. Keep your core engaged and avoid rounding your lower back.
Standing Calf Stretch
With this move, stand facing your car. Then position one foot forward, and let your forward knee bend. Point your toes forward; gently place your arms on the vehicle for support. While keeping your back leg straight, drive your back leg’s heel down toward the ground until you feel a gentle pull in your calf. Hold this for 30 to 60 seconds before repeating it on the opposite side. Don’t overextend your knee while your leg is straight.
Conclusion
You no longer have to regret long road trips with these great moves to keep stiffness at bay and your body moving as you travel this holiday season. Your body will thank you as you give it new life and mobility while in your car.
