Road Trip Fitness The Best Car Exercises to Keep You Moving

Planning a road trip this Memorial Day Weekend? You’re not alone more than 43 million Americans are expected to travel, with nearly 90 percent hitting the road. And while there’s something romantic about the open highway and endless playlists, long hours in the car can take a serious toll on your body.

From tight hips and stiff shoulders to slowed digestion and sore backs, sitting for extended periods without moving can leave you feeling less than road trip-ready. Fortunately, a few easy car exercises and stretches both behind the wheel and at rest stops can help keep your body limber and your energy up from Point A to Point B.

Here’s how to stay stretched-out and feeling good during your next road trip.

1. While You’re Driving

If you’re behind the wheel, you won’t be able to stand and stretch. But that doesn’t mean you can’t sneak in some movement.

Try this:

• Shoulder rolls: With both hands on the wheel, lift your shoulders up toward your ears, then roll them back and down. Repeat slowly 10 times.

• Neck stretches: While stopped at a red light or in traffic, gently tilt your head side to side to stretch your neck (no turning your head while driving, of course).

• Seated core engagement: Brace your abs for 10 seconds, then release. Repeat 10 times to help support your lower back and maintain posture.

If you’re a passenger, you’ve got more freedom. Use that time to work in seated marches, ankle circles, or a quick seated cardio burst (like alternating arm punches or fast-paced knee lifts) to get your blood pumping.

2. After You Get Out of the Car

Stopping at a rest area or hotel? Use those minutes to give your lower body the attention it needs.

Try this:

• Standing forward fold: Hinge at your hips and fold forward to stretch your hamstrings and decompress your spine.

• Lunges with a twist: Step one foot forward into a lunge and twist your torso gently over the front leg. This opens up tight hip flexors and your thoracic spine.

• Quad stretch: Hold one foot behind you to stretch the front of your thigh especially helpful if you’ve been in a seated position for hours.

3. When You Get to Your Destination

Long drives can build up tension in your neck, shoulders, and upper back. Once you arrive, unwind with a short yoga-inspired flow.

Try this sequence:

• Cat-cow pose: On all fours, alternate between arching your back and rounding your spine.

• Thread the needle: While still on all fours, slide one arm under the other to open the shoulders.

• Child’s pose: Sit your hips back over your heels and stretch your arms forward to gently lengthen your spine and relax.

4. After a Roadside Meal

Fast food stops are often inevitable but greasy meals can lead to bloating and sluggish digestion. Movement can help.

Try this:

• Seated twist: Sit tall and gently rotate your torso to one side, using your hand to brace against your knee. Repeat on the other side.

• Supine wind-relieving pose: If you’re able to lie down at your stop, hug one or both knees into your chest and rock gently side to side.

• Walking: A simple 10-minute walk around the parking lot can do wonders for your digestion.

5. To Soothe Sore Shoulders, Back, and Boost Immunity

Hours in a cramped seat can lead to tightness from your neck down to your hips. Combat it with restorative stretches and healthy extras.

Try this:

• Seated side bend: Sit tall and reach one arm overhead, leaning gently to the opposite side to stretch your side body.

• Eagle arms: Cross one arm over the other in front of your chest and try to press your palms together. Lift your elbows slightly to feel a stretch in the shoulders.

Bonus tip: Yoga instructor Grace Flowers suggests boosting your immune system with ginger tea (just pack a small thermos with hot water and fresh ginger) and adding astragalus, an adaptogenic herb known for its immune-supporting properties.

6. When You’re Feeling Constipated (Yes, Really)

Travel constipation is a very real issue, often caused by lack of movement, dehydration, and unfamiliar food. Stretching can help encourage things to get moving.

Try this:

• Knees-to-chest: Lying down, bring your knees into your chest and rock side to side.

• Seated spinal twist: On a bench or chair, twist gently to one side while keeping both feet flat on the ground.

• Deep squats: If you’re near a park or rest area, a few deep yogi squats can be surprisingly effective at stimulating digestion.

Whether you’re driving for five hours or fifteen, prioritizing movement on the road can make a huge difference in how you feel when you arrive. Keep your body limber, your digestion flowing, and your shoulders relaxed by incorporating these easy exercises and stretches.

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