Stretches are meant to be done when you need them the most. These brief activities will release tension and tightness, as well as soothe aching muscles from whatever activity you’re doing. Parts like back, chest, neck, shoulders, hip flexors, and hamstrings should all be stretched. A long automobile drive may help you avoid the chaos and stress of an airport, but it does have one possible drawback: extended car excursions can be stressful on your health.
Your joints, in particular, might stiffen as a result of being stuck in the same posture for so long, as can your chest, back, neck, and shoulders. We don’t get as much lubricant to the muscles and joints when we sit in the car for an extended amount of time. Yet a lack of lubrication might cause our bodies to feel stiff overall.
4 Five Beneficial Stretches To Perform
Getting out of your car for a few minutes to stretch dynamically can help you feel better. You’re simply allowing the muscle to lengthen back out and remembering that you could be in a different posture. And by focusing on mobility-based stretches. That is, stretches in which you move in and out of a pose rather than retaining one position—you can assist hydrate tissues and increase blood flow.
1. Cactus Arms Standing Backbend
- Stand tall with your feet hip-width apart
- Inhale as you extend both arms above your head and arch your upper back slightly. Take a look up to the ceiling.
- Exhale as you bend your arms into a cactus position, pressing your shoulder blades together
- Hold for a total of five seconds
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That is one rep. Repeat for a total of ten reps. This stretch stretches your upper back, chest, hip flexors, and the front of your shoulders, all of which can become stiff from sitting.
2. Standing Rotation of Body Trunk
- Stand tall with your feet hip-width apart
- Exhale as you rotate your trunk to the right and lower your arms
- Inhale as you extend your arms overhead
- Let your head and spine to rotate together. Hold the position for 3 to 5 seconds
- Return to forward and repeat on the opposite side
This is one repetition. Repeat for a total of 5 reps. This stretch stretches your chest, upper back, and hip flexors on both sides. Harding adds that when you rotate to the right, you stretch the left part of your upper back and your left hip flexor, and vice versa when you rotate to the left.
3. Cat-Cows Standing
- Stand tall with your feet hip-width apart
- Place your hands directly above your knees and bend your knees slightly
- Lift your gaze and allow your low back to sag as you exhale
- Maintain the position for three seconds
- Exhale as you round your back, beginning at your pelvis
- Focus your sight on the ground. Hold for three more seconds
That is one rep. Repeat for a total of 15 repetitions. This stretch, which is simply an upright variation of the traditional cat-cow stance you may have done in yoga class, improves low back mobility.
4. Stretch from Squat to Hamstring
- Place your feet slightly wider than hip-width apart on the floor.
- Squat by lowering your hips and resting your elbows on your knees.
- Inhale and stretch the rear of your legs as you hinge at the hips.
- Tilt your torso forward and keep your elbows on your knees.
- Your hamstrings should feel stretched. Hold for a total of 10 seconds.
Return to your squat by exhaling and bending your knees, then standing up straight. That is one rep. Repeat for a total of ten reps. This stretch targets your hamstrings, which are a muscle that goes down the back of your legs and crosses your knees and hips. The squat and bend positions also provide a dynamic exercise to get your blood pumping.
