Did somebody say Road Trip?!
I think we can agree that we’ve all had our fair share of numb bottoms after a few hours in the car. Well say goodbye to road trip stiffness & hello to our Resilient Road Trip Guide!
We’ve compiled a list of our favorite stretches to do while on the road, using nothing but what you typically have available in your car.
HOWEVER, much like drinking & driving, we do not condone Stretching & Driving. For safety purposes, be sure to reserve these stretches to being done safely from the Pit Stop parking lot & not the driver's seat!
1. Seated Figure 4 Stretch
Gently cross your left leg over your right leg, bringing your left foot on top of your right knee. Sitting with your head & chest up, gently push your left knee toward the ground with your left hand, creating a strong, yet gentle stretch in your left glute. To increase the intensity of the stretch, gently lean forward from the hips, keeping a flat back. Hold for 90 seconds & repeat on the other side.
2. Seated Spinal Twist
Sitting in the car, gently twist to the left, using the back of the seat & the steering wheel to create leverage.Use each breath to get deeper into the stretch. Hold for 45-60 seconds & repeat on the other side.
3. Shoulder/Lat Opener
Using you car door as a prop, place both hands on the top of the door and lean forward, keeping your spine flat & a soft bend in your knees. Pull your head through at the bottom of the stretch to create a stronger shoulder opener. Use each breath to get deeper into the stretch. Hold for 45-60 seconds.
4. Standing Lateral Line Stretch
Stand with your back to the car & the door open. Using the door as a prop, place both hands on the upper aspect of the door with your left hand on top of your left hand. Cross your right leg in front of your left leg & lean your hips to the left, creating a great stretch that spans the entire left side of your body. Hold for 45-60 seconds & switch sides.
5. Standing Quad Stretch
Using your car door for balance, stand on your right leg and bending your left knee. Gently reach for your left foot with your left hand, creating a strong but gentle stretch throughout your left hip flexor & quad. Squeeze your left glute for 5 seconds, followed by relaxing your glute for 5 seconds & continue alternating for 90 seconds before switching sides.
6. Standing Hamstring Stretch
Standing on your right leg, place the heel of your left foot on the foot of your door frame, keeping your left knee straight. Squeeze your left quad for 5 seconds, followed by relaxing your quad for 5 seconds. During the phase of relaxing your quad, gently bend forward from the hips with a flat back to create a stronger hamstring stretch. Continue alternating the contract/relax stretch for 90 seconds before switching legs.
Be sure to document your stretching adventures on your next road trip & use the hashtag #SimplyStretchLA!
We love to see the Simply Stretch LA community putting our guides to good use!
Until next time! Flexibly yours,
Lindsay Sudell, CFST-2, MOT, OTR/L, CPT, CFL1