Long road trips can be a real pain in the neck—and the back, shoulders, hips, and legs too! Hours of sitting in the same position can leave you feeling stiff and achy. But don’t worry, we’ve got a solution that doesn’t involve stopping every hour to do jumping jacks on the side of the highway.
Say hello to Partybus.com‘s charter bus rental approved stretching! Performing simple stretches during your trip can help increase mobility, relieve muscle tension, and refresh you when you reach your destination. We’ve rounded up some of our absolute favorite stretches that you can easily do from the comfort of your reclining bus seat and when you stop at your destination.
Get ready to arrive feeling more energized than when you started!
The Basics
Why stretch? Well, easy! Proper stretching increases blood flow and range of motion while decreasing your risk of muscle strain — especailly if your setting out on a long distance journey like 6 hour ride from Los Angeles to San Francisco — 0r the 7 hours from Louisville to Charlotte. There are two main types of stretches: Static stretches, where you stretch a muscle to its farthest point and hold the position. Dynamic stretches that involve controlled movements to loosen up the muscles. We recommend focusing on static stretches for bus travel since dynamic stretches require more space. Hold each stretch for 15-30 seconds, remembering to breathe deeply and never bounce, which can cause injury.
Stretches To Do In Your Seat
Learning how to stretch while sitting can relieve you of tense body pains while waiting for the next stop! Here are a few seated stretches you can do on your next trip.
Upper Back
One of the very first areas to feel muscle tightness is your upper back. This occurs when your seat isn’t angled correctly or if you’re hunched over while sitting. When you’re tensed up like that, you will most likely feel the brunt of the pain on your traps and rhomboids.
One helpful seat stretch exercise you can do to relieve pain from your upper back is to stretch this area out. First, place both of your feet flat on the floor. Next, lift your left arm up at a 90-degree angle, elbow down. Now place the crook of your right arm under your left elbow and reach your hand, threading the forearm.
Alternatively, if you’re unable to do the first, you can also simply place the crook of your right arm underneath the elbow, straighten your arm, and pull it towards you while twisting your torso along with the motion. Repeat for the other arm.
Middle Back
Not too far from your upper back is your middle back. This area is also prone to tightness if you’re sitting down for too long. You can loosen it up with some seated stretches.
First, cross your right leg over your left leg. Twist your torso gently toward your right leg. Hold it for five seconds, then do the same thing for the other side. But switch up your legs for the other side.
Another seat stretch exercise you can do is by curving your spine. Square your feet on the floor shoulder-width apart. Place your hands above your knees and intertwine them while your elbows are planted on your knees. Now, curve your spine towards your seat. Hold this position for about five seconds and repeat the process ten times.
Hips
Pressure can build up on your hips when you’re sitting for too long. Oftentimes, this pressure can be easily relieved while standing up and walking it out. But there are times when you just have to learn how to stretch while sitting if you can’t walk or stand up just yet — especially when you should not be standing up on a moving charter bus.
Stretch out your hips by placing the outside portion of your right ankle on your left knee while sitting up straight. While in that position, gently push your right knee downward, using your left knee as a fulcrum. You will feel your hips and buttocks being stretched out. Hold the position for a few seconds and release. Do this for the other side as well.
Neck
Your neck is one of the most crucial parts of your body and one of the most susceptible to stiffness and cramping when sitting for prolonged periods of time — especially when you’re looking down at cars when playing a fun game on the bus or at the tablet or phone! It also gets worse as discomfort on your neck could lead to a headache.
To perform this seat stretch exercise, begin by sitting up straight on your seat. Place your left hand under your seat and brace yourself. Place your right hand over while holding the left side of your head. Slowly pull down your head to the right to stretch your neck and traps. Hold for a few seconds and repeat. Do the same for the other side.
Shoulders
Once you’re done with the seated stretches for your neck, it’s time to stretch out your shoulders. In a seated position, place both hands on the back of your head. Nod and face the floor while pulling your head downward to stretch the back of your neck and traps. Make sure to inhale and exhale deeply and properly while doing the stretches.
Stretches To Do At Rest Stops
Along with stretching in your seat, make sure that throughout your road trip, you also pull over occasionally and use rest stops to your advantage for some quick stretches. You can walk around to get your legs moving, and there are a lot of other easy moves you can do to soothe your muscles while at a rest stop, too. Here are some of the best stretches to break up a long bus ride and with Partybus.com you’re able to make as many stops as you want:
Toe Touches
One simple yet effective stretch you can do while at a rest area is toe touches. Toe touches benefit your hamstrings, calves and lower back. This stretch simply requires you to bend at the waist, letting your arms reach down toward your feet. Reach as far down as you can without bending your legs and hold your arms there for a few seconds.
Ankle Rolls
Doing some ankle rolls at a rest stop can help restore the blood circulation in your feet, ankles and legs. To do ankle rolls, use one hand to hold on to something to keep your balance and put the other hand on your hip. Lift your right leg, bending it at the knee so your foot is off the ground. Rotate your foot at the ankle slowly in one direction for eight to 10 rotations, then reverse directions and repeat. Put your right foot down and finish the stretch by completing the same thing with the left foot.
Calf Stretches
Another way to restore blood circulation in your feet while also relieving heel pain and stretching your calf muscles is calf stretches. This stretch requires an object for you to put your foot on, such as a rest stop bench. Place the toes of one foot on the object, and lean forward, pushing against your foot. You should feel a slight stretch behind your toes and in the arch of your foot.
Hamstring Stretches
Stretching your hamstrings is simple to do and can help relieve pain from sitting for too long. Stand up with your feet a little more than shoulder-width apart. Lean forward at the waist to touch your toes. Slightly bend your knees, reaching toward the ground as far as you can. Remember to breathe deeply into the stretch, holding this position for a few seconds.
Hip Stretches
To stretch out your hips, start on one knee in a lunge position. Push your pelvis forward so that your front knee bends and your back knee straightens. If you feel off-balance, you can stabilize yourself by placing your hands on the ground or on your front leg. Repeat with the opposite leg to finish the stretch.
Squats
After sitting for a long time, you may feel some pressure or aches in your hips and glutes. One way to help get rid of these aches is to stretch by doing a few squats. One way to do this safely is with the help of a bench to keep your balance and allow you to immerse yourself deeply into the stretch.
To start the squat, stand with your feet hip-width apart, slowly bending your knees and lowering your body. Hold on to the bench and come down as far as you comfortably can. With your arms straight along the seat of the bench holding the far side, grip the bench and lean back until you feel a gentle stretch, holding this position for 15-30 seconds. Slowly return to a standing position, and repeat this stretch a few times.
Now You’re Ready for a comfy ride!
After all these stretches, you’ll be feeling loose and refreshed, ready to continue your bus trip. Sitting for long periods can be brutal on the body, but these easy stretches help counteract the stiffness and aches. Next time you’ve got a long journey ahead of you, make sure to take some time every so often to give these a try – your body will thank you!
If you’re ready to learn more about our group transportation services, how to rent a charter bus, where a charter bus can park, how to pack for your trip, you can always explore our other helpful resources or call us at 877-563-2133!