Published 14 May 2025
Planning an upcoming road trip, travel in the car regularly or spend long periods sitting? Will Green from GMHBA Physiotherapy has shared three of his top stretches to keep you feeling fresh when you can finally stretch those legs.
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1. Shoulder rolls
- Start by standing, with your arms hanging at your sides.
- Roll your shoulders forward a few times and then back the other way.
- Then turn your head to the left and hold for a couple of seconds.
- Repeat by looking right and again holding for a few seconds.
2. Upper back stretches
- Start by placing your hands behind your head.
- Then stretch upwards through your breastbone, opening up your chest.
- Keep your elbows apart as you stretch.
- Continue stretching and take a few deep breaths if you feel comfortable.
3. Lower back stretches
After a long time sitting, it’s great to stretch your lower back.
- From a standing position, slowly reach forward to touch your toes (or as far as you can reach, you don't have to keep the knees straight. It's just about bending through the lower back).
- Keep your body relaxed as you roll back up to return to standing.
Then, to extend the other way:
- Put your arms across your chest and gently lean back.
- If that's too much pressure on your lower back, you can pop your hands on your lower back at belt level and for more support.
- Finally, with your arms crossed across your chest, rotate left and right for a few seconds.
Most importantly, take regular breaks when sitting for long periods before the aches and pains start.
Looking for more tips on stretching and low impact movement? Check out GMHBA’s video program with exercise scientist Bree Filippone.
