Prolonged periods of remaining stationary in a car often lead to physical discomfort, manifesting as muscle stiffness and increased tension. The seated position inherently shortens certain muscle groups while placing strain on the spine and supporting structures. Addressing this lack of movement is important for comfort and physical well-being during extended road trips. Simple, safe movements and adjustments can alleviate the strain associated with long-distance travel.
Safe Stretches for the Driver
Maintaining full control of the vehicle is the highest priority, so movements must be minimal and non-distracting. Drivers should only perform these gentle stretches while safely cruising on a straight highway or completely stopped at a traffic light. These movements focus on the upper body, which remains static while gripping the steering wheel.
A gentle neck tilt helps relieve tension that builds up from maintaining a fixed gaze on the road. Slowly drop one ear toward the corresponding shoulder, holding the stretch for only a few seconds before returning to the neutral position. The movement should be small and controlled, strictly avoiding deep rotations or closing the eyes, which could impair driving ability.
Shoulder shrugs mobilize the muscles in the upper back and neck. Lift both shoulders straight up toward the ears, hold them briefly, and then let them drop down. Repeat this motion, then transition into slow, circular shoulder rolls, first backward and then forward, to encourage blood flow without compromising your grip on the wheel.
To address the hands and wrists, perform simple wrist circles by rotating both hands gently clockwise and counter-clockwise on the steering wheel, maintaining a light grip. This movement helps prevent stiffness in the small joints and tendons. Finger stretches can be done by briefly splaying the fingers wide open, then making a loose fist, repeating this sequence several times to keep the forearm muscles active.
Stretches for Passengers and During Breaks
Passengers and drivers who have safely pulled over and exited the vehicle can perform stretches requiring a greater range of motion for deeper relief. These exercises target the large muscle groups in the lower body and torso that become compressed during extended sitting. The seated Figure-4 stretch is effective for loosening tight gluteal muscles and the external rotators of the hip.
To perform this, cross one ankle over the opposite knee, allowing the knee to fall outward to create a figure-four shape. Sit tall and gently lean forward from the hips until a pull is felt in the hip and buttocks of the crossed leg. Hold this stretch for at least 30 seconds before switching sides, ensuring you maintain a straight spine.
Gentle seated spinal twists can mobilize the lower back and torso, counteracting the effects of a fixed posture. Sit upright and rotate the torso slowly to one side, using the back of the seat or the seatbelt anchor for a light assist. This movement should be smooth, not jerky, and held briefly to relieve stiffness in the lumbar area.
Ankle pumps and circles encourage circulation and prevent blood stagnation in the lower extremities. While seated, point the toes down and then pull them back up toward the shin, performing this action 20 times on each foot. For added mobility, try spelling the letters of the alphabet with the feet to engage the ankle joint through its full range of motion.
Optimizing Seating Posture and Breaks
Correct seating adjustments can reduce muscle strain. The seat back should be reclined slightly beyond 90 degrees, ideally between 100 and 110 degrees, to alleviate pressure on the lumbar spine. Adjust the seat height so that the hips are positioned at least as high as or slightly above the knees to maintain the spine’s natural curve.
Lumbar support, whether built-in or added with a cushion, should comfortably fill the inward curve of the lower back, ideally with the lowest edge at the belt line. Ensure the seat distance allows the driver to fully depress all pedals while maintaining a slight bend in the knee and keeping the back fully against the seat. The steering wheel should be set so that the wrists can comfortably rest on the top of the wheel without leaning forward.
Scheduled stops break the cycle of static sitting and allow for full-body movement. Plan to take a break every two to three hours to exit the vehicle and walk around for a few minutes. This brief period of ambulation improves blood circulation, stimulates muscles, and allows for deeper stretches that cannot be safely performed inside the car.