It can be tiring to drive in large cities and make long car journeys. Traffic conditions can limit your physical movement, cause you to have a restricted breathing capacity, and create psychological stress. Your body can feel all kinds of pain if you spend more than 1-2 hours stuck in traffic.
Lower back, neck and shoulder are the areas that are most affected. Hips, hips, and even the head are also at risk. Although you may think your car’s seats are comfortable, in reality they might not.
You should ensure that your pelvis is in line with your hips, align your shoulders with the hips, and then tuck your chin in. Your arms should bend slightly while your hands rest on the steering wheel.
Studies show that prolonged sitting in one position can have negative effects on your health, such as obesity, diabetes, high blood pressure, swelling, and other diseases.
Truck drivers, in particular, should be concerned about this. Follow this article to learn how you can avoid these problems.
These are easy exercises that can be done at traffic lights. Some people will need to pull your car over, as they often need it for snacks. It is important to stay hydrated during your trip.
- Even your breath: It is important to remain calm and composed while driving. Any slight deviation could have serious consequences. This can be solved by doing a one-on-one breathing exercise. This exercise requires you to inhale and exphale the same amount of times, and at the same intensity. You will be amazed at how much your mind can focus better.
- Roll it Out: This easy exercise helps reduce stress levels. This exercise takes only a few minutes. You can roll your ankles, then sit straight up and roll your shoulders forward and backwards. Repeat this 10 times.
- Hand Yoga: With your palms facing down, hold the steering wheel and extend your arms straight out over it. Now, flex your fingers and bend back your wrists. Do this 10 times.
- Shoulder Lifts: Start by sitting straight back. Next, exhale. Then bring your shoulders up to your ears. Finally, lower them down. When you are lowering your shoulders, exhale. Repeat this 10-15 times.
- Neck rolls: This is an easy exercise that can help reduce neck strain. Relax, sit comfortably, take a deep breath and let your head fall to the left. Then, move it to the centre. Keep your head down and form a circle. Repeat this 5-10 times.
- Belly breathing: This is a simple exercise. Take a deep inhale through your nose and place one hand on your stomach. You will feel your hand push out slightly from your expanding stomach. Next, inhale through the mouth. Continue this process for about 10-15 times, then slowly take your hand off of the stomach. This helps to relieve stress.
- Water bottle: It is mandatory that you have a water bottle. Take the full water bottle and do bicep crawls with one hand. Repeat the process with the opposite hand. Repeat the process for about 10-15 times.
- Lion’s Breath is a great exercise to relax your face. Deeply breathe through your nose and feel the sensation in your belly. Next, exhale and let your tongue out. Cross your eyes. Repeat this 10-15 times.
- Side Stretch: This helps keep your spine straight. Keep your hands on the steering wheel and sit tall. Take a deep inhale, exhale slowly, and extend your spine. Inhale, center your body, and exhale. Now lean onto the opposite side. Repeat this process 5-7 times.
- Upper and Lower back stretch: Stand up on the seat, bring your hands to the back, and move towards the upper and lower back. The chest should be lifted, and the hips should be pushed forward. Finally, the head should be lowered. This will relieve pain in the back, arms, and shoulder. Next, exhale. Repeat the process 5-10 times.
- Hold the Steering Wheel. Take an underhand hold on the steering wheel and perform pull-ups. Push-ups can also be done by holding the steering wheel in the 10 and 2 positions. Repeat each step 10 times.
- The most famous yoga practice is to check your blind spot. This stress relieving exercise requires you to look straight ahead. Now, turn your left shoulder to the right. Next, move your right ear to the same place. Do this for both your left and right ears. Repeat this 5-10 times.
- Mountain Pose: Lie straight back and concentrate on your breath. Place your hands on each side so that your palms are facing upward. Now, push your shoulders back and feel your neck lengthen. Now, open your eyes and notice the difference. Repeat this 5-10 times.
- Inhale and then sit down. To relax your arms and head, stand tall and fold forward at the waist. Inhale as you return to your original position. Now slide your arms along your sides into the air. This isn’t the end of the exercise. Now exhale and place your hands in a position of prayer. Repeat this 5 times.
- Anterior Shoulder Stretch: Keep your back straight and keep your feet flat on a hard surface. Lean forward, and keep the seat behind. Keep leaning forward, and then extend your arms. This exercise is very beneficial. You will feel a stretch in your chest, shoulders and arms. Repeat the exercise five times.
- Posterior shoulder stretch: This should be done after you have completed the anterior shoulder stretch. With your feet flat on a floor, sit straight up. Bring your arms straight up and bring them forward. Interlock your fingers so that your palm faces inward. Keep your butt straight. Now, lean forward and lower your head so that your neck is stretched to its fullest. Repeat five times.
- Seated Cat/Cow – This is a great exercise for your spine and shoulders. Place your palms on the floor and place your hands on your stomach. Roll your shoulders backwards, press your chest forward, and create a concave arch along your spine. This is the cow position. Next, turn your shoulders back and round your shoulders. This is the cat position. Repeat this 5-10 times.
- Simple twist: To achieve a comfortable sitting position, move the seat back. Place the right leg on the seat. Place your right leg on the seat and align the heal with your hip. Place your hand on the seat, and then twist your body. Do the same with your left leg. Five deep, slow breaths are required.
- Hamstring stretch: Move sideways in your car. The right leg should be bent or facing towards the front. Grab the big toe of the left leg and lift it out. Start to raise your leg. Alternativly, you could also hold your shin and stretch your leg. Do the same with the opposite side.
- Eagle arms: Place your right arm on the side of your left elbow, and the elbow will rest in the crook. Five deep, slow breaths will help to ease tension in the shoulders. When done, slowly release. Repeat this 5 times.
- Chest Opening: To perform this exercise, you will need to interlock your fingers while keeping your head behind your head. Move your head back and extend your arms. Next, bring your elbows closer to your head and lower your head. Slowly release the interlock between your fingers and straighten your arms.
- Place one heel foot on the seat edge. Once your body has relaxed, switch sides. Repeat this 10 times.
- Lean forward and reach for the back edge of your seat. Place your hands on top of the dashboard. Repeat this 5 times.
- You can rest one leg on the seat and then turn your head to enjoy the outside world. Instead of placing your leg on the seat, you can use the dashboard and headrest. Repeat the process 5-10 times.