10 in-car stretches to relieve fatigue and boredom

Today we have 10 stretches you can do in the car. When you are stuck in traffic or stationary, you can stretch your muscles to relieve the aches that come from spending a long time in the car. Both drivers and passengers can do them. 

1. Back of the neck stretch

How to do it: sit up straight with your hands clasped behind your head. Lower your head and press it down gently until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times.

2.   Upper shoulder (trapezius) stretch 

How to do it: tilt your head to the left and use your left hand to press your head down gently, holding the edge of the seat with your other hand, until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides.

3. Shoulder blade stretch 

How to do it: stretch one arm across your body to the opposite side. Bend the elbow of your other arm to lock it in place and pull it towards the opposite side until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides.

4. Back of the upper arm (triceps) stretch 

How to do it: raise your arm and bend the elbow behind your head, then use your other arm to push the elbow back until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides.

5. Inner forearm stretch 

How to do it: turn your palm up and straighten your elbow fully. Bend your wrist up and down, using your other hand to push the hand back towards your body until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides.

6. Outer forearm stretch 

How to do it: turn your palm down and straighten your elbow fully. Bend your wrist up and down, using your other hand to push the hand towards your body until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides.

7. Chest stretch

How to do it: sit up straight and hold the car seat with both hands. Slowly push your chest forward and draw both shoulders back until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. 

8. Side stretch

How to do it: sit up straight and stretch your right arm overhead, then slowly lean your body and arm to the left until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides. 

Note: if your arm is long and touches the car roof, you can bend your elbow instead of straightening your arm.

9. Trunk rotation stretch

How to do it: sit up straight and hold the car seat with both hands. Slowly rotate your trunk to one side until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides. 

10. Buttock stretch

How to do it: place your right leg over your left leg (in a figure 4), then slowly lean forward until you feel a stretch but no pain. Hold for 15 seconds. Repeat 3–5 times. Then switch sides. 

Note: if you are the driver, you may want to skip this stretch, as the steering wheel may prevent you from lifting your leg.

These stretches are only for basic self-care. If you already have muscle pain, you can contact Rehab Care Clinic for advice and treatment.

For more information, contact "Rehab Care Clinic"

Address: 423 Phetkasem Road, Bang Wa, Phasi Charoen, Bangkok (inside Kanari Sports Center, before Seacon Bangkae) ? 061-801-2482 Line ID: @rehabcare