LIFE+ Blog

I recently road tripped from North Carolina to California and was quickly reminded that traveling is not for the faint of heart. It was a wonderful experience with so many memories, but my body felt worn down from all the traveling. That is why I decided to compile a list of helpful stretches that you can do while at a pit stop on the road to help address a few common issues. So, when stopping for gas or the restroom, try some of these simple tips next time you are on the road.

Hip Flexors & Calves

Staying in a seated position for extended periods of time shortens two large muscle groups in the legs. The hamstrings and the hip flexors.

Hip Flexor Stretch

• Stand with one leg in front of the other and lower your hips toward the ground similar to a lunge.
• Bend your back knee and shift your weight forward until you feel a gentle stretch at the front side of your hip.
• Hold 30-60 seconds and repeat.

Hamstring Stretch

• Rest your foot on a step or curb in front of you with the knee straight and the toe pointed up.
• Straighten your back, think tall, and hinge forward at the hips until you feel a gentle stretch in the back side of your thigh.
• Hold 30-60 seconds and repeat.

Posture

Unless you travel with perfect upper body posture (I certainly do not!) you may also feel aching in your neck or back. We often sit in a position with our shoulders rounded and our heads forward. Here is a great stretch to address both of those issues:

Posture Stretch

• Rest one hand in your other hand and then place your hands behind your head.
• Squeeze your shoulder blades together and pull your hands back so they are floating about an inch away from the back of your head.
• Attempt to pull your face back toward your hands adjusting your hands so you maintain the gap.
• Hold for 30-60 seconds and repeat

Increase Circulation

Another effect of stagnantly sitting for so long is that our blood can pool in our lower legs. Calf raises are a great activity to increase blood flow back to the heart.

Calf Raises

• Stand next to something you can place a hand on for balance.
• Raise up onto your tip toes and slowly lower back down.
• To advance this, try one leg at a time.
• Complete 20 repetitions, rest and repeat.

These are just a few simple stretches and exercises that may make a difference during your traveling. Try to take rest breaks as much as you can.