If you’ve lived in San Francisco for even a short while or driven across the Bay Bridge, then you are more than likely familiar with Bay Area traffic jams. As you’ve sat behind the wheel or as a passenger, you’ve probably noticed the tension built in your body from the stress of being stuck in traffic and being immobile.

At Beacon PT, we know the importance of maintaining mobility, even when confined to your vehicle. By staying mobile and active, you can make your commute not only more bearable but also beneficial for your physical well-being. Here are some easy and effective exercises you can do while stuck in traffic, designed to keep your body engaged, mobile, and active:

Chin Tucks/Axial Elongation: This is a great exercise for strengthening the deep neck flexors, which can help reduce tension in the neck from forward head posture, and can decrease the strain placed on other muscles of the neck and upper back from having rounded shoulders and forward head posture.

Deep/Segmental Breathing: There are MANY benefits to breathing especially when using our diaphragm. Sitting in traffic can render stress and deep breathing can help reduce it while also improving posture, core strength, and lung capacity. Breathing through the belly is often a cue to encourage use of the diaphragm, however, this only targets the front aspect of the diaphragm. Follow this video to see how to breathe into the lateral (sides) and posterior (back) aspects of the diaphragm.

Shoulder Blade Setting/Squeezes: You may start to feel your shoulders creeping up and forward while sitting in the car. This can lead to neck and upper back tension. To help alleviate this, try moving and repositioning your shoulder blades to alleviate this tension and activating your scapular stabilizing muscles.

Shrug the shoulder blades up, roll the arm bone outward, then settle the shoulder blades down the back. 

Core Stabilization: Yes, you can activate your core in a sitting position! Try out this isometric hold to activate your core muscles while in the car. If you are the driver, you can use only one arm at a time for the same benefit while still keeping one hand on the steering wheel.

Jaw Opening and Closing: The jaw is an often overlooked joint but its health and mobility are critical to our daily       function such as eating, breathing, and talking to name a few. To help improve jaw alignment and reduce muscle strain, try pressing the tongue to the roof of your mouth and keep it pressed there while you open and close your mouth.

Wrist Stretches: The wrists are another joint that we use repeatedly during our days, including while driving, that often get ignored in our self care routines. Keeping one hand on the wheel, try simply stretching the wrist not on the wheel by moving in and out of wrist flexion and extension.

Remember, your safety is paramount when performing exercises in a confined space like a car. Focus on movements that don’t compromise your ability to drive or distract you from the road. While these exercises can help alleviate muscle stiffness and tension, they’re not a substitute for regular physical activity. Incorporating these movements into your daily commute can complement a more comprehensive exercise routine and contribute to overall flexibility and wellness.

At Beacon PT, we encourage our patients to stay active and prioritize their physical health. We hope these car exercises provide you with a means to improve your physical well-being. Our team of experienced physical therapists is here to provide individualized care and guidance tailored to your needs.