By Barbara Wintroub
Whether you and your family are going on vacation this summer by auto or RV, you will be sitting in your vehicle for miles and miles without any exercise. But you don’t have to become a ‘seat potato’! I have invented exercises that you can do either behind the steering wheel or in the passenger seat.
As I was driving to the Huntsman World Senior Games in St. George, Utah, last October, it hit me how many other folks were on the road spending hours in their vehicles. I don’t like to sit still very long, so I decided to come up with a plan to exercise when I pull over to gas up or rest up. Please don’t try doing these exercises while you are driving. Wait till you pull off the road. But you can do them while someone else is driving.
TIPS:
– Sit up tall when doing each exercise.
– Try to keep your head against the head rest during all but the first exercise.
– Pull your abdominals in on the exhale, while you are holding for a count of 10.
1. This exercise stretches your chest muscles and works your mid-back muscles:
Hold the seat with your right hand, lean forward, pulling your right shoulder backwards. Switch hands and repeat exercise. Use both hands to hold the seat, pull shoulder back and pinch together. Repeat 3 times or more and hold for a count of 10 on each exercise.
Passenger can do this exercise just like the driver.
2. This exercise relaxes your neck muscles:
Place both hands on the ceiling of the vehicle and push against the ceiling, while allowing your shoulders to slide downward. Repeat 3 times or more; hold for a count of 10 each time.
Passenger can do this exercise just like the driver.
3. This exercise works the triceps and fires the abdominals:
Place right hand (with a straight arm) on top of the steering wheel. Press down on the wheel tightening your triceps as you press. Hold for a count of 10. Switch hands and repeat. Then use both hands at the same time. Repeat exercise on each arm 3 times or more, then repeat both hands 3 times or more.
Passenger can press on their leg or the dash board.
4. This exercise strengthens your mid-back and helps to hold your head up:
Place both hands on the steering wheel at 3 and 9 o’clock. Pull the steering wheel apart for a count of 10 while exhaling. Repeat 3 times or more.
Passenger can pull on a towel or yoga strap.
5. This exercise helps build buns of steel, instead of spongey buns:
Squeeze your bun muscles together as if holding a $100 bill. Hold for a count of 10 while exhaling. Repeat 10 times or more.
Passenger can do this exercise just like the driver.
I call these exercises, along with five others, the ‘Travelers Ten’. You can really tire out your muscles (in a good way) while you are in transit. I found that by the time I reached my destination, I had a full body workout and felt as if I had been at the gym most of the day. You can also do these exercises on the way to the pickleball court, so you are warmed up by the time you hit the first ball.
Happy traveling! And keep exercising…..