Stretch, tighten, release and repeat while you’re on the road

It’s vacation time and some of you may be spending many hours in the car longing to stretch those cramped legs. Here are a few suggestions to keep your body moving that will burn calories, reduce stiffness in your joints and may help to make the roadtrip go by a little faster.

1. Squeeze and release: the most common exercises that can easily be done in the car are called isometric contractions. All you do is squeeze or activate your muscle, hold the contraction for a few seconds, then release.
2. Shoulder shrugs will release tension in your neck and shoulders. Lift your shoulders up toward your ears, hold for 8-10 seconds, and lower. Repeat.
3. Squeeze your gluteal muscles, hold for a count of 10, then relax to keep your tush from getting numb.
4. Place a pillow between your feet. Try to lift the item off the ground and squeeze your legs together at the same time. You can also place the pillow or other soft object between your knees and squeeze. This will strengthen you inner thighs.
5. Toe raises will help work the muscles on the front of your shins. Lift toes, hold 10 seconds, relax and repeat.
6. Place a bag or stack of magazines on your lap to perform heel raises. Lift heels, hold for 8-10 seconds. Relax and repeat.
7. Hold onto the handle above the window and engage the biceps as though you’re going to pull yourself out of your seat. Hold for 8-10 seconds, then relax. Switch seats, if possible, after a rest stop to work the other arm.
8. Squeeze your abdominal muscles as though you’re trying to touch your ribs to your stomach, then release and sit up tall.
9. Do mock sit-ups by sucking in your tummy, tighten your ab muscles, sit up straight and tall and slightly rock back and forth at least 25 times.
10. Help tone your sides and provide relief to your back by twisting your upper body and hold for at least 5 seconds in each direction.
11. At each rest stop, take a brisk walk up and down the sidewalk pumping your arms.