If your shoulders feel tight or achy after driving, the way your arms are positioned is often part of the picture. Holding your arms up and out towards the wheel for long stretches keeps the muscles around your shoulders working the whole time. A few small adjustments can let them rest more and settle the tension that builds on a long drive.

Let your shoulders drop

When we concentrate, or when a drive feels demanding, our shoulders tend to creep up towards our ears without us noticing. Held there for a whole journey, those muscles stay switched on and tire out.

Every so often, you could check in and let your shoulders drop away from your ears. A quick reset like this, done a few times through a drive, gives the muscles a chance to relax rather than holding tension the whole way.

Keep a comfortable bend in your elbows

If your arms are almost straight when you hold the wheel, you are likely reaching, and your shoulders end up carrying that stretch. Bringing your seat forward so your elbows keep a relaxed bend means your arms are supported rather than extended.

A good guide is that your hands should reach the wheel comfortably while your back stays against the seat and your shoulders stay relaxed. If you feel your shoulders lifting or stretching to reach, you could try moving a little closer.

Rest your arms where you can

Your arms are heavier than they feel, and holding them up unsupported adds to the load on your shoulders. Resting your forearms lightly on your thighs or an armrest at times, when it is safe to do so, takes some of that weight off.

It is also worth noticing the habit of resting one elbow on the window ledge for long periods. It feels relaxed, but it lifts one shoulder higher than the other, and over time that uneven position can leave one side feeling the strain.

Build in small movements

Staying in one position is often what tires the shoulders most. On a longer journey, brief breaks give your body a chance to move and recover.

When you stop, you could try rolling your shoulders slowly backwards a few times and gently drawing your shoulder blades together. Little movements like these, done regularly, tend to help more than one long stretch at the end of the day.

A stretch to ease your shoulders

To release tension after driving, you could try a gentle shoulder roll followed by easing one arm across your body at chest height, supporting it with your other arm, and holding for a few comfortable breaths before swapping sides.

If you would like to follow a guided version, VIDA has a short stretch video you can do at your own pace once you have parked up.

A quick recap

• Let your shoulders drop away from your ears through the drive.
• Sit close enough that your elbows keep a comfortable bend.
• Rest your forearms when it is safe, rather than holding them up.
• Avoid propping one elbow on the window ledge for long stretches.
• Roll your shoulders and move a little at each stop.

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