DIET | DETECTIVE^®

Make your road trip more enjoyable by loosening your muscles and revving your circulation. 

As much as I look forward to taking trips with my husband, I worry about how much I can't sit still.

Driving can be a great pleasure for most of us. We admire the scenery and love the time together. Yet, before we realize it, we are often seated and belted (because that's the law) for hours. If it wasn't for my frequent need to hit the rest stop (because I know the benefit of 8 glasses of water a day); my husband would just go and go and go. I call him Robo-Driver.

The sitting position can put more stress on your lower back than standing. No matter how comfortable the car seat is, your back, hips, legs and buttocks are going to fatigue and tighten up. Here are some solutions for making your trip more enjoyable.

1. Simply...move! At your next rest stop, get out of you car and walk. A brisk, 10-minute walk up and down the parking lot will help improve your circulation. I have found this to be more helpful in remaining alert on the road than a 32-ounce Coke.

2. Along the lines of getting your blood flowing: reach your arms over your head, extend your legs, rotate you ankles and feet, roll your head from side to side. You can do these all at once; just ignore the stares from strangers.

3. The sitting arch exercise

Sit on the edge of a car bumper, picnic bench or anything else tall enough to make your hips slightly higher than your knees. Place your knees about hip-width apart and aligned with your ankles. Starting at the hip joint, roll your pelvis backward and down toward your tailbone. Let your spine fall evenly into a C shape while your chest falls forward. Next, let your head nod slightly to match the rest of your spine. Then, start arching your back. Shift your weight slightly forward and feel it shift toward the front of your hips, pushing down and back into the seat. Bring your tailbone up and away from the seat. Next, lift your chest up and out as you squeeze your shoulder blades together. Slightly lift your chin toward the sky. Finish by settling back into a midpoint between the two positions. Let your body find the neutral spine position.

4. Stretches for the glutes/hips, shoulders and neck

Glutes/hips: Sit in a chair with your back straight, as in the seated arch exercise (neutral spine). Place the outside of your right ankle on top of your left thigh just above the knee. Place your left hand around your right ankle and your right hand on the inside of your right knee. Gently push down on the right until the thigh is parallel to the ground. Hold for 10 seconds; rotate your thigh in and up. Repeat 3 to 5 times.

Shoulders: Stand with your feet hip-width apart, knees relaxed. Bring both arms behind you and interlock your fingers with palms facing each other. Your clasped hands should be near your buttocks. Slowly extend and lift your arms, raising your clasped hands up and away from your body until you feel a comfortable stretch.

Neck: Sit in a chair with your back straight and your feet flat on the ground. Turn your head to the right 45 degrees. Next, drop your head forward, bringing your right ear toward your chest. Place your left hand on top of your head and gently press down. Keep your shoulders down and your body still. Repeat on the left side.

These exercises will not only make your road trips more comfortable, they can be easily incorporated into your fitness regime.

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