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Road trips and weekday commutes can be a literal pain—and not just in your glutes. After being forced to remain motionless in a cramped position, your neck, hamstrings, shoulders, lower back, hips, knees, calves, and ankles also tend to make their displeasure known. The following yoga-based car stretches can help counteract the stiffness, aches, and numbness that come from being confined to small spaces, whether for a road trip, long flight, or adventure on a bus or train.
And it’s not just about alleviating physical discomfort. You’ll also find that as you release physical tension and slow your breath, you’ll discover a different sort of relief, one that can’t be lost to someone cutting in front of you in traffic or .
9 Car Stretches for Road Trips & Other Small Spaces
These simple car stretches require no more space than you have at your seat (whether in a car or other cramped travel space) and are designed to target typical problem areas, including the neck, back, shoulders, and hips. Practice them when you’re in the passenger seat or pulled over in a parking lot before, after, or even midway through your drive.
1. Up and Down Neck Stretches
These simple neck movements can help alleviate the discomfort and headaches that arise from neck tension. Take it slow and coordinate your movement with your breath to release not only your muscles but mental tension.
As you inhale, look up and lift your chin up and back, shifting your gaze toward the sky. As you exhale, look downward and try to touch your chin to your sternum. One up and down movement is one round. Repeat this 2 more times. Ensure your upper and lower teeth are lightly touching to engage the desired muscles and maintain stability.
2. Chin Over Shoulders
Start by bringing your head to a neutral position and gazing straight ahead. As you exhale, turn your chin toward your right shoulder. On your next inhale, bring your head back to the center. Exhale and turn toward your left shoulder before you inhale back to center. Repeat this at least 2 more times.
3. Half Circles
Slowly tilt your right ear toward your right shoulder and lower your chin to your chest and then take your left ear toward your left shoulder. Switch directions. Repeat 4 to 6 times.
4. Seated Eagle Arms
This pose targets the rhomboids (upper back) and deltoids (shoulders). Keep your spine straight and your shoulders relaxed as you cross your right elbow over your left elbow. Bend your elbows and try to bring your palms to touch as in Eagle Pose (Garudasana). Stay here for about 5 breaths. Try to release the muscles where you feel tension. Switch your arms, crossing your left arm over your right.
Variations
If you experience tightness in your shoulders and your palms don’t touch, instead press the backs of your hands against each other. This modification still allows for a good shoulder stretch and maintains the integrity of the pose.
Or cross your palms across your chest and rest them on your opposite shoulders to give yourself a hug. Switch arms after a few counts in this pose and repeat the hug on the other side.
5. Seated Glute Stretch
If you’ve ever practiced a one-legged Wind-Relieving Pose while lying on your back (Ardha Pavanamuktasana), this seated stretch that targets the glutes will feel familiar.
Keep one leg in a regular seated position as you lift your other foot off the floor, interlace your fingers around your knee or shin, and hug your thigh toward your chest. Stay here for 5 breaths and then switch sides.
6. Ankle Stretches
Stretching your ankles can improve blood flow to the lower extremities and reduce swelling and stiffness. Additionally, chronically tight ankles can cause the muscles in the hips and lower back to compensate and experience strain.
While seated in your car, full leg extension might not be feasible, but you can still get a decent stretch in your lower legs. Extend one leg as far as possible in front of you. Point your toes away from you into a ballerina-like position. Then lift your toes toward you. Go back and forth between these positions at least 3 times. Switch legs and repeat.
7. Ankle Rotations
Begin with your toes pointed away from you. Circle your foot one direction and then after 3-6 rounds, reverse the direction. Switch legs and repeat the rotations.
8. Side Stretch
This car stretch creates extension along your spine, lengthens the oblique muscles of your side body, and opens your chest and shoulders. Grabbing opposite elbows makes this stretch compact and perfect for confined spaces.
Inhale as you sit up straight, start to reach your arms overhead, and grab opposite elbows. As you exhale, slowly lean your upper body to the left, stretching through your right side. Breathe deeply and evenly, feeling the stretch in your shoulders, upper back, and side body. Keep your spine long and avoid collapsing forward or backward. Repeat on the other side, bending toward the right and feeling the stretch along the left side of your upper body. You can practice this dynamically, switching sides alternately, or hold the stretch on each side for a few breaths.
9. Seated Cat-Cows
Sit up straight with your feet flat on the floor of the car and your hands resting on your knees or thighs. Relax your shoulders and sit a little toward the front edge of the seat with a neutral spine.
Inhale as you arch your back, lift your chest, and roll your shoulders back and down to create a slight arch in your lower back like in Cow Pose (Bitilasana). Lift your chin slightly and gaze upward, keeping the back of your neck long.
Exhale as you round your spine, draw your navel toward your spine, and tuck your pelvis under, creating a C-curve in your back like in Cat Pose (Marjaryasana). Let your head tilt forward, bringing your chin toward your chest. Spread your shoulder blades apart, feeling a stretch along the spine.
Continue to alternate between Cow Pose and Cat Pose with each inhalation and exhalation. Take yourself through 5-10 rounds, focusing on your breath and the movement of your spine.
You can practice these car stretches anywhere space is limited—or really, anytime you think of it. You may even be inspired to modify other yoga poses that bring you relief in similar ways.
