Summer road trips are a highlight of the season, but long hours in the car can leave your neck, back, and hips stiff, slowing you down before the fun even begins. These quick, easy road trip stretches are designed to be done safely as a passenger or during pit stops, boosting circulation, improving posture, and easing travel-related tension.
During your next road trip, follow the tips below and try these stretches during pit stops or breaks along the way – physical therapist approved!
In-Car Passenger Stretches
Stretches you can do while you’re in the car, only if you’re a passenger!
Shoulder rolls
- Sit with your spine straight and some room between your back and the seat.
- Keep your hands to your sides.
- Rotate your shoulders in forward circles for 5 to 10 seconds, then reverse the rotation for another 5 to 10 seconds.
- Do 3 to 5 repetitions.
Tip: Try to slow down the repetitions to release shoulder tension.
Figure-Four Hip Stretch
- Sit with your spine straight and some room between your back and the seat.
- Cross one ankle over the thigh just above the knee.
- Hinge forward at your hips until you feel a good stretch in the side of your upper hip.
- Repeat with your other leg.
Tip: If there’s not enough room to cross the leg over the other, just hug your knee into your chest as far as you can to stretch out the back of the hip.
Spinal Rotation Stretch
- Sit tall and place your right hand on the outside of your left thigh.
- Press upward through your spine and gently twist to the left.
- Hold for 3–5 seconds.
- Return to the center and repeat on the other side.
- Do 10 reps per side.
Tip: You can grab the sides of your chair, console, or armrests for stability.
Rest Stop Stretches
These easy car stretches are perfect for pit stops.
Standing Lateral Stretch
- Stand next to your car about 3 ft away (with the door closed & window completely open), with your legs shoulder-width apart.
- Hold the door with both hands.
- With a slight bend in your knees & keeping your hips high, shift your weight back into your hips.
- Press the palms of your hands into the car window for stability, feeling the stretch in your back and sides of your body.
- Hold for 30 – 60 seconds.
Tip: Keep your arms straight to feel the full stretch.
Hamstring Stretch
- Stand next to your car, lift one leg and place the heel on an open doorway, or bumper
- Keeping your back straight, slowly lean forward at the hip until you feel a stretch in your back thigh.
- Hold for 30 – 60 seconds.
- Repeat with your other leg.
Tip: Keep your core slightly activated to help keep your back from rounding.
The Grab Handle Stretch
- Open your car door completely and locate the grab handle (usually used to hang clothes).
- Stand next to your car, beside the handle, facing the front of your car.
- Grab the handle with both hands.
- Lean your hips away from the car until you feel a stretch in your side.
- Hold for 30 – 60 seconds.
- Turn and do it facing the opposite direction
Tip: Keep your body parallel to the car to feel the full side stretch.
When done correctly, you’ll feel a gentle stretch in the targeted muscle. If you feel strain or pain in a joint rather than a muscle, stop. Ready for hands-on help? Schedule an appointment with our physical therapy team to keep your travels pain-free.
Road Trip Stretching FAQs
Q: Can I do these stretches while driving?
A: No, these stretches are designed to be done safely only when you are a passenger or during rest stops. Never attempt to stretch while driving to avoid distractions.
Q: How often should I do these stretches during a road trip?
A: It’s beneficial to do these stretches every couple of hours or during each stop to help improve circulation and reduce stiffness.
Q: Can these stretches help with lower back pain during long car rides?
A: Yes, these stretches, especially spinal rotations and hip stretches, are designed to ease tension and improve posture, which can help alleviate lower back discomfort.
Q: What should I do if I feel pain during a stretch?
A: If you experience pain in a joint rather than a gentle stretch in the muscle, stop immediately. Consider consulting a physical therapist for personalized advice.
Clinically reviewed by Kevin Svoboda, PT, DPT