4 Stretches To Do On Your Road Trip

Sitting while on a road trip riding in a car or airplane for extended periods of time can leave your body stuck in one position...but we are made for movement! These long trips confine us to our seats often leaving us with cricks, creaks, aches, and pains at the end. Then, to add insult to injury, when we finally reach our destination we have to unload the luggage and explore. Ouch!
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Here are a few strategies to help minimize your road trip pains:

• Bring a small pillow or a rolled up towel and use them to support your back. Shift the position of the pillow or towel to alter the pressure on your back. Be sure to adjust the seat position occasionally to redistribute your weight during the trip.
• Keep your muscles active by:
  • Squeezing your “cheeks” to tighten your glute muscles. Hold for 5-10 seconds.
  • Pulling your navel in towards your spine to tighten your abs. Hold for 5-10 seconds.
  • Sitting tall stretching the back of your neck towards the headrest. Hold for 5-10 seconds.
• Prolonged sitting will inevitably make your muscles feel tight. Take time to stretch when you pull over at the next rest stop by performing the following stretches:

SHOULDER WHIP: In standing, swing your arm backwards, repeatedly, using momentum 5-10x. Do not hold. You should feel a stretch at the front of the shoulder.

LUMBAR EXTENSION: Standing with upright posture, place hands on low back and extend/ lean back. Hold this position for 5 seconds and return to starting position. Repeat as directed.

BUTTERFLY STRETCH: Place the hands behind your head, and open up the chest by bringing the elbows back.

HIP ADDUCTOR STRETCH: Start in a standing position and feet spread wide apart. Next, slowly bend your knee to allow for a gentle stretch of the opposite leg. Maintain a straight knee on the target leg the entire time. You should feel a stretch on the inner thigh.

• Finally, when you’ve reached your destination, take a few minutes before unloading your luggage to walk around, swing your arms, and stretch. This will awaken and prepare your muscles for action.

Utilize these tips to help alleviate road trip pains and feel better on your next road trip!

This blog written with the help from Baudry Therapy Center, located in the New Orleans area.

If you have any questions, please let me know.

Happy Vallentine's Day!
Dominick
dominick@sanramonvelleypt.com