5 simple exercises to do on your commute

Commuters spend anywhere from 30 minutes to 2 hours every day driving to and from work. Between the time spent travelling and the busy schedule at work and home, it’s difficult to find time to exercise for the recommended 30 minutes a day.

These five simple exercises can help tone muscle and may turn your boring commute into a positive experience. Who knew hitting every red light could be a good thing?

The Five Commuter Exercises

• Headrest stretch: Bring your head against the headrest, tuck your chin back (not down), and slide your occiput (bump at the back of your head) up the headrest. You should feel a gentle stretch down the back of your neck.
   
• Shoulder retraction/protraction: Sit up with both hands on the steering wheel. Focus on using your shoulders instead of your arms. Push your hands into the steering wheel as you try to “wing” your shoulder blades (protraction), then pull back as you pull your shoulder blades back and down (retraction).  
   
• Diaphragm breathing: As you inhale, imagine filling the deepest parts of your lungs first, feeling your lower ribs and belly distend out like an umbrella opening. Your chest should move very little. As you exhale, feel your belly flatten and your rib cage get smaller. 10 deep breaths can have significant benefits; it helps your relax, and improves blood flow, posture, pain management, and digestion.
   
• Core activation: While practicing your diaphragm breathing, gently activate your core as your belly flattens on exhale. Think about bringing your belly button to your spine and up slightly. A healthy muscle should be able to tighten and relax, so let the activation go as you breathe in.
   
• Glute squeeze: Sitting up tall, squeeze your glutes as if they’re going to lift you out of the car seat, and hold for 10 seconds. Release and repeat up to 10 times. Glutes often get weak if we sit for long periods of time, so this should help keep them more active.

Please be safe when driving – it’s best to perform these exercises when you’re not in motion. Wait until you’re at a red light or stopped in traffic before you try these. If you don’t drive to work, you can give these a try on the subway or bus too, if you manage to get a seat! 

If you feel pain or discomfort doing any of these exercises, head to your local Lifemark clinic to get it checked out.