Time at the wheel keeps your arms and shoulders in much the same position for long stretches, which is often what leaves them feeling tight by the end of a journey. A few gentle stretches at a rest or fuel stop can help them loosen up and ease that build-up of tension. These are all designed to be done when you are safely parked or stopped, not while driving.

When each stretch is done gently, you should feel a light pull in the muscle itself. If you feel it in a joint, or it turns sharp or painful, ease off and stop. Breathe steadily throughout rather than holding your breath.

Shoulder rolls

A good one to start with, as it loosens the whole shoulder area after gripping the wheel.

• Sitting tall, let your arms rest and roll both shoulders slowly backwards a few times.
• Then roll them slowly forwards the same number of times.

Keep the movement slow and easy, letting your shoulders drop away from your ears as you go.

Upper back and arm reach

This opens out the arms, shoulders and upper back together.

• Reach both arms out in front of you and interlock your fingers, palms facing away.
• Let your upper back round gently as you reach forward, feeling the stretch across your shoulders and upper arms.
• Hold for around 20 to 30 seconds, then slowly release.

Shoulder stretch across the body

This eases the back of the shoulder and upper arm.

• Bring one arm across your chest at about shoulder height.
• Use your other arm to gently draw it closer, keeping your shoulders relaxed and your back tall.
• Hold for around 20 to 30 seconds, then swap sides.

You should feel this across the back of the shoulder rather than in the joint.

Forearm and wrist stretch

Holding the wheel keeps your forearms working, so this gives them a release.

• Bring one arm straight out in front of you, elbow straight and palm facing up.
• With your other hand, gently draw your fingers back towards your body until you feel a stretch along your forearm.
• Hold for around 20 to 30 seconds, then swap sides.

Turning the palm to face down and gently drawing the fingers towards you stretches the other side of the forearm, if you would like to do both.

Overhead side reach

This lengthens the arms and the sides of your body after time hunched forward.

• Reach one arm up overhead and lean gently towards the opposite side until you feel a stretch along your side and upper arm.
• Hold for a few comfortable breaths, then swap sides.

Keep the movement small and comfortable, easing back if it feels like a strain.

Making these part of your routine

You do not need to do all of these every time. Even one or two at a stop helps keep your arms and shoulders loose. Many people find it easiest to tie them to something they already do, like a fuel or rest stop, so they become a natural part of the journey.

If you would like to follow guided versions at your own pace, VIDA has short stretch videos you can use whenever you take a break.

A quick recap

• Only do these when safely parked or stopped, never while driving.
• Start with slow shoulder rolls to loosen the whole area.
• Reach forward with interlocked fingers to open the arms and upper back.
• Draw one arm across your chest to ease the back of the shoulder.
• Stretch the forearms with the elbow straight and palm up.
• Ease off if any stretch turns sharp or is felt in a joint.

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