These are the best stretches to do while driving. They will help you keep your neck and hips loose and comfortable while behind the wheel.

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Does the thought of driving for more than an hour herniate your discs and give you a sore neck? I hear you. The stiffness and pain that comes along with sitting in a car wreak havoc on my body for DAYS. 

We all know to stop every 30ish minutes and walk around, but this can be hard to do and sometimes doesn’t do enough for our bodies. However, I have found some stretches and movements you can do WHILE driving, to help counteract the stiffness and muscle aches. 

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Disclaimer: Pay attention to the road and don’t do stretches that are too distracting or cause you to drive unsafely. I take no responsibility if you drive unsafely. 

Best Stretches to do While Driving

No. 1 – Steering Wheel Traction (aka The Montis)

Take some compression of your spine! Sitting, especially in the unsupportive car seats, puts a lot of pressure on your spine and discs. I use this pose to counteract that compression. You can do this stretch while driving at any time, as it is easy to do and will feel so yummy.

1. Fold your forearms over each other and place them on top of the steering wheel
2. Use your arms to push down on the steering wheel
3. As your upper back lifts up, tuck your pelvis, as if you were to hump something, this allows your low body to just hang and lessen the pressure on your spine.
4. You are reaching your body in two directions: top of the head to the sky, tailbone to the floor
5. Hold for a few seconds, reset, and repeat about 3 times
6. Do this every 20-30 minutes of driving

No. 2- Pigeon Pose / Figure Four Stretch While Driving

Great for keeping your hips, glutes, and piriformis. Best performed while stopped in traffic or using cruise control

1. Lift one leg, and cross your ankle over your other knee. (if your knees are too tall, move the foot that is in the ground across your body (ex. the left foot crossing over the right foot. Move the right foot on the ground towards the left)
2. Try pressing the knee of the crossed leg toward the ground
3. You can also sway your legs side to side for some extra sensations
4. Hold for 15s+ 
5. Switch legs
6. Repeat every 20-30 minutes

No. 3 – Chest Opening Stretch

Good to keep your chest open, and maintain good posture while driving, avoid neck and headaches.

1. Stretch one arm as if you are going to hug someone
2. Latch your hand on something 
3. Hold
4. To amplify the stretch you can puff your chest forward, or extend your hand further away/further back from your body
5. Hold for 10-30s
6. Switch arms
7. Repeat as needed (15-30  minutes)

No. 4 Hip Thrust / Driving Bridge Pose

Cruise control is required for this one! This is one of the BEST stretches to do while driving. It lengthens your spine, and extends the hips after sitting in a flexed position!

1. Place both feet flat on the ground, knees bent or extended straight (I like to do one of each, as they both feel a little different)
2. Push hips up, shoulders touching the seat (you may need to loosen the seatbelt around the waste)
3. Dig your heels backward, hips up. You should feel a stretch through your spine, in addition, it should feel pretty good to extend your hips
4. Hold about 10-15s

No. 5 Driving Cat – Cow Stretch while Driving

Cat

1. Meeove your seat back for a greater range of motion
2. Hold onto the steering wheel with both hands
3. Tilt your pelvis forward
4. Slightly tuck chin and Pull  chest backward
5. Suck your belly button in
6. Reaching arm outs for your cat post
7. BIG EXHALE

Cow

1. BIG INHALE
2. Tilt pelvis back
3. Push chest forward
4. Stick belly forward, keeping your core engaged

Do 5-10 rounds of breath

No. 6 – Arm overhead stretch

1. Curl your arm overhead, as if wrapping your elbow pit around the top of your head.
2. Touch your elbow to the ceiling, or grab the headrest with your hand
3. To amplify the stretch, try to really reach your elbow to the sky, or laterally move your upper body to the side of your raised arm
4. Hold for 15 sec
5. Switch Arms
6. Repeat as needed

No. 7 – Driving Sit and REACH

1. Reach arms out forward onto the steering wheel or dashboard
2. Walk your fingertips forward, trying to stretch the space between your shoulder blades
3. Walk your fingertips to the left and right as feels good for you (You should feel a bit of an upper-side body stretch)
4. Hold 15 sec

No. 8 – Driving Neck Rotations

1. Tilt your right ear to your right shoulder
2. Hold
3. Extend left arm down towards the ground to amplify
4. Hold 10 sec
5. Switch Sides
6. Add some extra wiggles and rotations to fight off neck stiffness!

Extra Tips to Keep you Loose and Mobile During Car Rides

1. Lift up your knees like you are marching- keeps the blood moving to those areas
2. Shake your booty side to side- helps with blood flow
3. Squeeze your booty- combat stiffness
4. Wiggle- all over, your head shoulders knees and toes!
5. Take Advice from these Physical Therapists on Youtube
6. Never Forget Your Driving Towel (Rule #1)

I hope these driving stretches help you on your next road trip! For better results, do them as frequently as possible. You can also do these while riding in the passenger seat.

For stretches to do after a long road trip, I have compiled the Best Youtube Yoga Videos For Tight Hips with detailed descriptions about each practice!

Let me know if these stretches work for you, or you know of any great driving stretches that I missed!

Sending love and healing to your backs

-Shley