Exercises and Stretches While at the Steering Wheel

Exercises and Stretches While at the Steering Wheel

Dr.Neeraj Mehta profile Authored by Dr.Neeraj Mehta on 14 Jan 2016 - 12:47.

Long drives are stressful to the body. Long distance drivers are suffering unnecessary discomfort and stiffness while driving. It is because they sit still for long periods of time, causing long-term damage / stiffness to the neck, back, arms, shoulders and knees.
There is a tendency for you to be forced into a slumped position, so your back is bent, putting pressure on the hips, lower back and inter vertebral discs.

Right posture for sitting while driving: Understanding the right posture for sitting at the wheel is the first step to avoid aching shoulders, neck and back pain.

Advice:  You need to sit on the hip bones upright, the upper body with arch back with navel tuck in. This posture will improve the circulation and metabolize the food, and energize you for long.

Exercise and Stretches:

1. Back Extension

driving-postureWile sitting at the wheel, first arch your back and tuck the navel in, then push rest the back with your shoulders. Breathe normal, hold the stretch for 10 seconds. Repeat this 3-4 times.
It can relieve the back pain that naturally results from sitting in the driver's seat for hours.

How this Exercise Effects:

  • It can also improve your flexibility.
  • Help tone your lower back muscles.
  • Relieves stress and fatigue


2. Torso Twist

Sitting upright with legs roughly shoulder-width apart and knees bent. Don't twist the legs while performing this stretch. Breathe normal, gently rotate the torso to the right, hold the back rest with your arms, and hold the position for 10 seconds, Driving-posture2 breath normal than come back to the front, and finally to the left. Repeat this stretch 3-4 times.

How this Exercise Effects:

  • Stretches the lower and upper back muscles
  • Decreases stiffness of the lower back
  • Increases flexibility
  • Relieves stress and fatigue
  • Improves circulation of blood and oxygen, especially throughout the
    spinal and pelvic regions


3. Leg Stretches

driving-posture3Sit straight on hip bones, with arch back. Place your right / left foot straight and fully stretched, heel is on the car matt or you can lift  straightened leg on the dashboard. Make sure that your toes are also stretched.
You can also bend forward and touch your toes with your fingertips, or at least try to. Extend your arm as far as you can until you feel the stretch at the back of your knee and hamstring. Once you feel the stretch, hold it for 10 seconds and repeat from other side.

How this exercise effects:

  • Helps relieve the stiffness and also restore circulation in your legs
  • Decreases stiffness of the lower back
  • Relieves stress and fatigue


4. Shoulder Rolling and Stretch

Sit with the right posture on the seat, back straight and your head held high. Roll your shoulders driving-posture4backward and forward for ten counts. Then lift your one arm fully extended and take it toward other  shoulder side, then stretch it with other hand from elbow. Hold the stretch for 10 seconds and then repeat with the other hand.

How this exercise effects:

  • Decreases stiffness of the shoulder and neck
  • Increases the circulation of blood in shoulder girdle and neck region 
  • Increases flexibility


5. Cobra Pose

driving-posture5This is a very necessary stretch for the person who does long driving. Stop the car aside and lie down in the prone position on both the front. seats with legs bent or crossed, adjust the position according to the space. Put your hands in line with the chest inhale and slowly lift your chest and upper body up to the navel. Hold the stretch for 10 seconds and repeat this 3-4 times.

  •  Stretches muscles in the shoulders, chest and abdominals
  •  Decreases stiffness of the lower back
  •  Strengthens the arms and shoulders
  •  Increases flexibility
  •  Relieves stress and fatigue
  • Opens the chest and helps to clear the passages of the heart and lungs
  • Improves circulation of blood and oxygen, especially throughout
    the spinal and pelvic regions
  • Strengthens the spine.


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