Long-distance driving, especially during holidays or trips, can cause both mental stress and common musculoskeletal issues. According to Dr. Calvin Q. Trinh, Director of a rehabilitation center, prolonged sitting, continuous vibrations, and improper posture can increase the risk of musculoskeletal disorders. Here are 9 simple yet effective exercises to help you reduce pain and maintain comfort during long journeys.
Health Risks of Long-Distance Driving
Sitting for extended periods in a vehicle not only leads to fatigue but also causes issues like lower back, neck, shoulder, and knee pain. The main reasons include:
- Lack of movement: Limited physical activity over long durations.
- Vehicle vibrations: Exerting pressure on the spine and joints.
- Inadequate seating: Poorly designed seats that do not properly support the back.
- Traffic congestion: Increases sitting time and mental stress.
Improving vehicle amenities and performing in-place stretching exercises are crucial to mitigate these effects.
Patient preparing for a long trip (Illustration: Hospital).
9 Effective Exercises for Joint Support
1. Neck Rotations
Gently rotate your neck from side to side, counting to 8. Repeat 3-4 times to relax the neck and shoulders.
Neck rotation exercise to relieve neck tension (Illustration: ACC).
2. Neck Flexion
Place your hands behind your head, pull your chin down, then clasp your hands under your chin and lift your neck backward. Perform this 2-3 times to alleviate neck tension.
3. Shoulder Stretch
Pull one hand across your head toward the opposite shoulder, hold for a few seconds, then switch sides. Do each side 2-3 times.
4. Spinal Mobilization
Cross your arms in front of your chest, twist your torso to the left and right, keeping your eyes following your hands. Perform 4-5 repetitions to stretch the muscles alongside the spine.
5. Chest Expansion
Interlace your fingers behind your back, pull them together, and arch your chest forward, counting to 4. Relax and count to 8. Repeat 3-4 times.
6. Wrist Flexion and Extension
Interlock your hands, extend them fully in front of you with palms facing inward, and push your hands forward. This exercise helps relieve wrist and forearm tension.
Wrist flexion and extension exercise to relieve arm tension (Illustration: PHCN).
7. Lumbar Stretch
Sit with legs crossed, lean forward as far as possible, then return to the starting position. Alternate legs and repeat. This exercise helps alleviate lower back and gluteal muscle tension.
8. Foot Pedaling
Push your feet against the floor of the car, lifting and pressing down rhythmically. This exercise helps relax the hip flexor and extensor muscles.
9. Ankle Flexion and Extension
Sit upright with legs straight, lift your toes up and count to 4, then lift your heels and count to 8. This exercise enhances ankle flexibility.
Conclusion
While long-distance driving can have negative impacts on health, these 9 simple exercises can help minimize musculoskeletal issues. Remember to take regular breaks and stay active, adjusting your seating posture for maximum comfort. Safe and healthy travels!
Source: Dantri.com.vn
