Notice where your shoulders are right now when you picture yourself driving. For a lot of people they have quietly crept up towards their ears, or one is pushed forward gripping the top of the wheel. Hold that for a whole journey and the tops of the shoulders and the base of the neck start to burn, the way they do after a long, tense day. Usually it comes down to reaching a little too far for the wheel, and a few adjustments can let your shoulders drop back down where they belong.

Getting the seat close enough to the wheel

If the seat is too far back, you end up stretching your arms out to reach the wheel, and stretched-out arms pull the shoulders forward and up with them. Slide the seat forward until your wrists can rest over the top of the wheel with your shoulders still touching the seat back. From there, your hands drop to the main part of the wheel with a comfortable bend in your elbows. Your arms are then doing the steering, rather than your shoulders holding your hands out in front of you.

Bringing your hands to a lower, easier position

Draping your hands over the top of the wheel feels natural, but it keeps your arms lifted and your shoulders switched on the whole time. Resting your hands lower, around the middle of the wheel, lets your elbows sit closer to your sides and your shoulders settle. It also keeps your arms in a stronger position if you need to react. Give it a few journeys to feel normal, and notice how much quieter your shoulders are by the end.

Letting your shoulders actually relax

Tense shoulders often become a habit we stop noticing, especially in slow traffic or on a route we find stressful. Every so often, you could do a quick check, drop the shoulders down, unclench the hands slightly, and let your back rest into the seat. A gentle shoulder roll at a red light helps reset them too. The aim is a light, resting hold on the wheel rather than a tight, braced one, so the muscles are not gripping for no reason.

Easing tight shoulders after driving

If your shoulders are tight once you are out of the car, gentle movement usually loosens them faster than sitting still. Slow shoulder rolls, easy circles, or a little warmth across the top of the shoulders help many people. What settles things varies from person to person, so it is worth finding your own go-to. 

If you would like to try a guided shoulder stretch, VIDA has a short video you can follow at your own pace.

Quick checklist

• Slide the seat close enough to reach the wheel with a bend in your elbows.
• Rest your hands lower on the wheel so your elbows sit near your sides.
• Keep your shoulders and back resting against the seat.
• Do a quick shoulder-drop check now and then, especially in traffic.
• Roll your shoulders gently at red lights to reset them.

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