The official vacation of 2020 is the road trip! With Covid, closures and quarantine, families are itching to safely get out and enjoy warm weather and time outside of their homes. But with hours in the car with little wiggle room, you can surprise yourself at how tired your body can get from sitting all day! Below are some tips to help ease the long travel days you may have planned.

 

Before the journey begins:

Trouble can occur before you hit the road! Packing the car is a big task usually accompanied by lifting and loading heavy and large objects into/on the car. Make sure when packing the car you’re lifting with your knees bent. When lifting things such as a cooler, using your glute muscles in your legs rather than your back as will protect your spine and ensure a proper and safe technique. And always, if you can, have a buddy help out with heavy objects to lighten the load! 

Take a break: 

Every two to three hours you should take a break and get out of the car to walk and stretch. To make things go smoothly, it is easier to plan out where you plan to stop ahead of time. A quick walk can help improve blood flow to your legs 

Hydrate and fuel properly:

Besides staying hydrated is keeping your body from getting dehydrated, this will also ensure you take your rest stops as a bathroom break will be necessary! Filling your water bottles before you leave and at rest stops is the easiest way to ensure you’re drinking enough. If you are wanting to add some flavor to your water try adding a NUUN tablet or a slice of citrus to add some excitement to your water while also avoiding sugary drinks!

Driving Ergonomics:

For the drive there are some simple things to keep in mind to ensure a comfortable drive. Make sure you align your seat height so your hips are level with your knees. Check to see if your feet can comfortably touch the accelerator, brake and clutch without your back having to extend out of the seat. If available, adjust the lumbar support for your back regularly. If you don’t have this option a small pillow can be used as well.

Stretches:

Stretching and a short walk can improve blood flow and provide a mental break from sitting in a stationary position. Below are some examples of some easy stretches you can do on your next trip:

 

Tire calf stretch:

Standing tall, place ball of foot on tire with heel firmly planted on ground. Keeping the same side shoulder and hip stacked (of calf being stretched) drive hips forward toward car until you feel a stretch in calf. Hold for 3 sets of 30 seconds, lightly push the ball of foot into tire (like gas pedal) to active calf for 5 seconds between each set of static holds.

Doorway hinge stretch:

Interlock fingers and grab top of door with both hands securely. Place feet shoulder distance apart. With slight bend in knees hinge hips away from door dropping the chest down toward the ground. Keep ears between upper arms. Hold up to 3 sets for 30 seconds.

 

Hip flexor rotation stretch:

Split stance with back leg being the side of stretch. Standing tall, tuck pelvis under and lean same side hip and shoulder (of stretch side) forward simultaneously. Reach with same side hand to rotate away from stretch side and grab door. Stabilize with the opposite hand on middle of door.

Door handle neck stretch:

With door locked (hopefully keys on the outside of car), grab the door handle with side intended to stretch. Rotate body/stance slightly away from that side to put pec into light stretch. Rotate head away from side being stretched, tuck chin toward armpit. With opposite hand grab back of head and lightly pull into stretch. Hold for 3 sets of 30 seconds.