How to Simple exercises in the car
Simple exercises that can be done in the car, air, or anywhere.
Posture - Sitting tall is the best position in the car. Head up, neck straight, shoulders down, stomach in, thighs parallel to the floor. Adjust your car seat for perfect posture.
Neck rolls - Keep your eyes on the road and lower your chin as far as you can, hold 5 seconds and release. Keeping your eyes on the road, move your chin to the left, hold, to the right, hold, then raise your chin as far as you can and hold.. At a stoplight, do these exercises through the full range of movement.
Shoulders - Place hands on the steering wheel at 9 & 3. Shrug your shoulders to your ears, hold for 5-10 seconds then release. Lower your shoulders (pull your elbows down) and hold – release. Pull your shoulders forward, hold – release; then back, hold-release. Now draw 5 circles forward and 5 circles backward with your shoulders.
Arms - Place hands on the steering wheel at 9 & 3. Raise your elbows, hold for a 5-count, lower to neutral; then squeeze your elbows in to your body and hold for 5. Return to neutral and repeat up to 10 times.
Stomach & back - Pull your stomach muscles tight, hold for 20 or 30 seconds, release. Repeat up to 10 times. Roll your pelvis forward (lower back against the seatback) hold for 3-count, then slowly roll your pelvis back (arch your back away from the seat) hold for 3-count. Return to neutral and repeat up to 10 times.
Buttocks & thighs - Squeeze your butt muscles together, hold for 5, release. Repeat up to 10 times. Squeeze your front and back thigh muscles together, hold for 5, release. Repeat up to 10 times.
Calves & feet – Lift your heels as high as you can, hold for 3, release and repeat. Lift your toes as high as you can, hold, curl your toes in tight, release your toes, release your feet and return to neutral. Repeat 5 times.
Relax & release
release tension – While car is stopped, squeeze all your muscles tightly. Hold for 5 seconds then release with a loud sigh. When you’re alone in the car and the windows are shut, yell, scream or sing as loud as you can to let out all your stress and frustration.
Breathe - Breathe in deeply to the count of 5, hold for the count of 10. Release while counting to 5.
Take a break – Plan to take a short break every hour while on the road. Stop at a rest stop or other safe place. Get out of the car and take a brisk two-minute walk.
Swing your arms – When you’re out of the car, stand tall and hold your arms out to the side. Gently twist all the way to the left then all the way to the right. Repeat 5 times each way then return to neutral and relax.
Stretch tall – Hold your arms overhead, clasp your hands and look up. Stretch everything as tall as you can, stretch back a bit, then release and stand straight.
Legs & back – Roll your spine forward starting with your head – chin on chest, shoulders forward, roll down to hug behind your (bent) knees, hold for 3 then roll back up. Inhale as you roll down, exhale as you roll up.
Shake - Standing tall, arms away from your body, shake your arms, head, torso then each leg and foot. End standing tall, arms at sides.
