I live in a suburb outside of New York City so I have to drive to work every day. It can take me hours to get from one place to another, whether I drive, take the tube, or ride the train.
I make sure to do four easy stretches when I get home because I sit for most of my commutes. These lengthen the muscles that get stiff when sitting for long periods, which can negatively impact the range of motion and increase the risk of pain or injury.
If you travel a lot, you might want to try these stretches for better flexibility and reduced risk of stiffness.
Woman sitting in a chair in the kitchen turns to her right
I work as a personal trainer and sit a lot. I do these four stretches every day without fail.
A Pilates teacher’s daily stretching routine to stay flexible and pain-free. A man is sitting sideways to the camera on a chair with a laptop on it. He is holding his side and shoulder as if he is in pain.
Three stretches you can do at your desk to improve your posture and keep your joints healthy
They’re fine for most people, no matter how active you are right now, but talk to your doctor before making any changes to your routine. A certified personal trainer can also help you with your form and make changes or corrections if you need them.
How to do the four stretches for people who drive to work
You don’t need any equipment for this workout, but I suggest using an exercise mat for extra support and comfort. You will also need a door frame or a corner of a wall.
Hold each stretch for 30 seconds to start. As you hold the positions, take slow deep breaths and relax your body. You can slowly increase your hold time to 60 seconds once your flexibility and range of motion get better.
You might feel some mild pain when you stretch, but never any sharp pain. Don’t stretch too much, and if you feel any pain, stop and talk to your doctor before continuing.
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Stretching the hip flexors while standing
30 to 60 seconds on each side
- Put your feet hip-width apart.
- Keep both feet pointing forward and your hips square as you step one foot forward.
- To flatten your lower back, carefully tuck your tailbone.
- If you feel a strong stretch in the front of your back hip, hold it for 30 to 60 seconds.
- If you don’t feel a stretch, shift your bodyweight forward until you do. For 30 to 60 seconds, hold.
- Do the same thing on the other side.
- Advice for trainers: Your spine should be straight and your chest should be up. Don’t let the toes on your back foot point out to the side.
Stretch your chest against the wall
Hold for 30 to 60 seconds on each side.
What to read next
The woman in the kitchen chair turns to her right.
I’m a personal trainer, and I spend a lot of time sitting. I do these four stretches every day without fail.
A Pilates teacher’s daily stretching routine to stay flexible and pain-free. A man is sitting sideways to the camera on a chair with a laptop on it. He is holding his side and shoulder as if he is in pain.
Three stretches you can do at your desk to improve your posture and keep your joints healthy
- Stand on the right side of a doorframe or wall.
- Put your right forearm straight up on the edge of the doorframe or wall, with your elbow bent at a 90-degree angle and at shoulder height.
- Be careful as you step forward.
- Hold for 30 to 60 seconds if you feel a strong stretch in your chest.
- If you don’t feel a stretch, turn your body to the left very slowly until you do. Hold for 30 to 60 seconds.
- Do the same thing on the other side.
- Trainer’s advice: Keep your shoulder blades engaged and your shoulders down. Don’t bend your lower back too much.
Stretch in the shape of a figure four
Hold for 30 to 60 seconds on each side.
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- Put your knees up and your feet flat on the floor while you lie on your back.
- Put your right ankle on your left thigh, just above your left knee.
- Hold for 30 to 60 seconds if you feel a strong stretch on the outside of your right hip.
- If you don’t feel a stretch, hold the back of your left thigh and lift your left foot. Gently pull your knee toward your chest and hold for 30 to 60 seconds.
- Do the same thing on the other side.
