Long spells behind the wheel can leave your shoulders, back and legs feeling tight, and it is not always possible to cut down the hours you spend sitting. What you can do is give your body a little movement whenever you stop. These stretches are designed to be done in your car or standing beside it, so a rest or fuel stop becomes a chance to loosen up.

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 becomes painful rather than a gentle stretch, ease off and stop. Hold each one for around 30 to 60 seconds and breathe steadily throughout.

Seated shoulder stretch

Sitting tall in your car, this one eases the back of the shoulder and upper arm.

• Reach your left arm across your chest at about shoulder height.
• Use your right arm to gently draw it closer, keeping your back tall rather than arched.
• Hold, then repeat on the other side.

You could keep your stomach muscles gently engaged so your back stays supported as you stretch.

Seated forearm stretch

Driving keeps your hands and forearms working, so this one 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, then repeat on the other side.

Keeping the elbow straight and sitting tall helps you feel the stretch in the right place.

Seated upper back stretch

This one opens out the upper back after time hunched towards the wheel.

• Let your upper body fall gently forward and reach your hands towards the dashboard.
• Relax your upper back and let it round softly.
• Breathe in, and as you breathe out, walk your fingertips a little further towards the windscreen.
• Hold, letting your breath ease you into a touch more movement.

Chest stretch

Standing beside the car, this one counters the forward, closed position of driving.

• Rest one arm at about chest or waist height against the outside of the car by the window.
• Keeping that shoulder down and back, slowly turn your body away from the car until you feel a stretch across your chest.
• Hold, then repeat on the other side.

Hamstring stretch

Standing tall next to your car, this eases the back of the thigh.

• Lift one leg and rest your heel on the door sill.
• Keeping your back flat, lean forward gently from the hips until you feel a stretch behind your thigh.
• Hold, then repeat on the other side.

Keeping your stomach lightly engaged helps your lower back stay flat rather than rounding.

Standing calf stretch

Facing the car, this one releases the lower leg.

• Step one foot in front of the other and let your front knee bend.
• Rest your hands on the car for support, with your toes pointing forwards.
• Keep your back leg straight and ease your back heel down towards the ground until you feel a stretch in the calf.
• Hold, then repeat on the other side.

Let the knee of your straight leg stay soft rather than locking it back.

Standing side stretch

Standing beside the car, this lengthens the back and sides of your body.

• Widen your legs a little and rest your hands on the door for support.
• With a slight bend in your knees and your hips high, shift your weight back into your hips.
• Press your palms lightly into the window for stability until you feel a stretch through your back and sides.
• Hold, keeping your arms fairly straight.

Quad stretch

Standing beside the car with the door open, this one eases the front of the thigh.

• Face away from the open doorway and place your front foot far enough forward that your front knee stays behind your toes.
• Rest the top of your other foot on the edge of the car door behind you.
• Gently tuck your tailbone under and squeeze the muscles in your buttocks to begin the stretch, feeling it in the front of your thigh.
• Hold, then repeat on the other side.

Keeping your stomach gently engaged stops your back from arching.

Making these part of your routine

You do not need to do all of these every time. Even one or two at each stop helps keep you moving. 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.

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