The Best Stretches for a Long Road Trip
After what feels like a million years of quarantining, the iconic road trip is seeing a major resurgence. Bubbles of people and even solo travelers are combatting cabin fever by hitting the open road toward socially distant destinations like scenic vistas, camping trips, and roadside attractions. But sitting idly for long periods of time can wreak havoc on your whole body, especially your back, shoulders, hips, and legs. If you’re the one driving, this might hit your calves especially hard.
Remember to give your body a vacation from your vacation by drinking plenty of water and making frequent pit stops! These stretches can help you make the most of your stop at a scenic overlook — or help tide you over for a while in the passenger seat.
Going off-grid? You can download any class on the Alo Moves app so you can get your stretch on in the forest, at the beach, or wherever else you end up.
Stretches to do in the passenger seat
Side-Body Extension with Tricep Stretch
Bend your right elbow and bring your right elbow up to face the sky, with your right hand touching your shoulder behind you (or thereabouts). Grab your right elbow with your left hand and lean toward the left, lengthening your right side body. Hold for several seconds, then repeat on the other side.
2. Cross-Body Shoulder Stretch
Bring your right arm across your body, with your right hand at your left shoulder. Use your left hand to push your elbow closer to your body. Activate your core to sit up straight and drop your chin, then hold for several seconds. Repeat on the other side.
3. neck stretch
Drop your right ear toward your right shoulder. Take your right hand across your head toward your left ear, and use it to put some weight on the left side of your head so you’re stretching the left side of your neck. Drop your left shoulder blade and relax your jaw. Hold for several seconds, then repeat on the other side.
Stretches to do at rest stop or scenic overlook
1. ragdoll
This loosey-goosey version of a standing forward fold is often used to shake out some stiffness at the beginning of a yoga class, and it works just as well after sitting down for a long drive. With both feet on the ground, bend forward, but don’t reach for your toes. Just let your head and arms drop so gravity can do its work. Try pedaling your legs out a little bit, shaking your head yes and no, and any other movement that feels right in the moment. Mix up your stance to target different muscles — it’s usually done with legs together or hips width apart, but try it wide-legged, too.
2. Side-Body Extension
Get your whole body involved in this classic stretch. From standing, grab your left wrist with your right hand, then lean to the right, sending a big stretch down your arm, shoulders, and ribs. Since we’re combating a lot of tension, move your hips to the right too, bringing the stretch into your lower back.
3. Lunging Calf Stretch
Come into a short lunge, just far enough for your heel to naturally rise. Then try to move your heel toward the ground as you would in Downward Facing Dog. Pulse this motion several times, then repeat on the other side. A little leverage can really enhance this stretch, so try placing your hands on something for support, whether it’s a wall, a railing, or the car.
4. Revolved Crescent Lunge
Revolved Crescent Lunge has a little balance to help wake you up while stretching your hamstrings and hip flexors. Adding the twist to the top helps wring out tension in your lower back. You can hold your hands at prayer position or stretch them out wide.
5. Standing Figure Four
If you’re up for a little balance, this pose can give you a deep hip stretch without having to sit on the ground at a rest stop. From standing, bring one ankle over the opposite leg’s knee, and bend your knee into a figure four position, reaching your arms up. Hold for several seconds, then repeat on the other side. If you’re having trouble balancing but need that hip stretch, use your hands to brace yourself on the car, a wall, or whatever’s sturdy and nearby.
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