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In-car Stretches

If being pain free is your destination, here’s some stretches to get you there.

Getting out of a car after a long journey is all too common – but if can build in a few stops at services or picnic areas on your way, there’s some very easy stretches you can do to help the long journey easier on your body.

Stretches For In The Car

A woman stretching her calf muscles whilst sat down

The Slump Stretch

Best for big cars or in a service station, start by sitting with good posture, and straighten your affected leg. Bend your ankle backwards towards you. You may also drop your head forwards, and round your posture to create a stronger stretch. You will feel the stretch in the back of the leg (hamstring and calf), and possibly the lower back too.

A woman stretching her calf muscles whilst sat down
A woman performing calf stretches whilst sat in a chair

Heel Raises & Toe Lifts

Sit upright with good posture, with your feet flat on the floor. You can do this exercise in your shoes, or with bare feet. Lift your heels going up on to your toes, and then return to the floor. Lift your toes going up on your heels, and then return to the floor. This exercise will help strengthen your lower legs and ankles and help prevent aches

Stretches For Out Of The Car

A standing woman turning her foot towards the centre of her body to help maintain mobility

Leg Rotation Stretch

Stand with good upright posture against a wall. Flatten your back against the wall, and rotate your whole leg inwards. This is a mobility exercise for your hip joint. You can repeat the movement, or hold the position.

A standing woman turning her foot towards the centre of her body to help maintain mobility
A woman performing gluteal stretches whilst stood up

Hip Adduction With Flexion Stretch

Stand up with good posture, and bend your hip to 90 degrees, and move your leg across your body.

This exercise is good for mobilising a stiff hip joint (like what you might have after a long drive!)

A woman performing leg swings whilst stood up to maintain flexibility

Hip Abduction Standing Stretch

Stand up next to a table, chair or wall, and take your leg out to the side, and back to neutral. Repeat as required. You can also hold the leg out to the side and maintain this position. This exercise predominantly strengthens your outer hip and gluteal (buttock) muscles, but also mobilises a stiff hip joint.

A woman performing leg swings whilst stood up to maintain flexibility

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