A long day behind the wheel can be hard and uncomfortable on your back, and may even be the cause of aches and pains. Stay more comfortable and active during a long run by using some of these stretches and exercises which you can do from your seat. (Yes, you can use your car as gym!)

First, make sure that your seat is in the right position.  Stress and discomfort while driving is often caused by poor posture due to seat height, seat angle, backrest angle, steering wheel and armrest positioning. So, make small adjustments to your driving posture every 30-60 minutes. And try these driving techniques to help reduce joint stiffness and pain. 

• Raise the seat so that your hips and knees are aligned

• Set the backrest recline to an angle of 100-110 degrees, to reduce pressure in your lower back

• Lower the steering wheel and move it towards you to reduce strain on your neck, shoulders, and upper back

• Position the seat so that you can use the foot pedals without moving from the backrest

Why not try some of these simple stretches and exercises to keep you fresh and alert for longer?

Seat pushes and tricep pushes

Seat pushes can help exercise your triceps. Hold the steering wheel at 10 and 2, gripping tightly with your elbows loose and bent. Straighten your elbows and push against the steering wheel, pushing your back into the seat.

Seated side bend

Sit tall, with your hands behind your head and your fingers clasped. While keeping your spine straight, slowly bend to the right. The more you bend, the deeper the stretch on your side. Hold the stretch for a short time before coming back into a neutral position. Then switch to the left side. Repeat for a desired number of sets.

Calf raises

Position both of your feet flat on the floor. Raise your heels high, putting your weight in the balls of your feet while contracting your calves. Rock back on your heels to stretch the shins. To increase difficulty, use a tennis ball under the ball of the foot for a greater range of motion. Repeat for a desired number of reps.

One final thing

Don’t forget to only exercise when the car is stopped, and abide by the traffic laws at all times.