When looking for Isometric exercises to do in the car, it’s important to understand which muscle groups are working together. This way, you will avoid muscle fatigue and be able to rotate your exercises in a way that will allow you to maximize your workout, even in the car.
Let’s start with some more basic exercises. Using concentric and eccentric muscle contractions, these types of workouts can be done virtually anywhere. This list is specifically designed for those stuck in traffic, or taking long commutes to work.
1. Basic Posture – Posture can be really important when it comes to spending longer amounts of time in the car. A good posture can help prevent that “slouch” that drivers sometimes get, which contributes to back and neck pain. Start by sitting up straight in your chair. Bring your shoulders back, and lift your head up as you sit. You want to make yourself as tall as possible while driving. Hold this position for 30-60 seconds and then release.
2. Shoulder De-Stress – Holding on to that steering wheel can be tricky business for your shoulders. Add any daily stress and you’re likely to experience a little bit of weakness and shoulder pain after long periods of driving. Start by rolling your shoulders backwards, and then down towards your seat. Allow your middle back muscles to pull your shoulders down, and tighten those muscles and hold for at least 30 seconds. This will strengthen those muscles, but also allow some of the tension and stress to be relieved in your shoulder area.
3. Heel-Toe Combo – Whenever I make long trips, the first thing I notice is that my feet and calves start to get a little tight and achy. Start by lifting your heels off the floor board, and extending your toes upward at the same time. Now, clench your calf muscles and allow the position to be held for up to 30 seconds. It’s OK if you have to work up to 30 seconds. Take your time and you’ll see improvements quickly!
From body builders to professional athletes, many people are starting to realize the benefits of Isometric exercises. It’s important, and many studies note this, to still maintain at least 20 minutes a day of moderate to vigorous activity, for the sake of your cardio conditioning and healthy heart, but these exercises are a great way to stay productive while driving, and work on muscle groups that may be neglected by traditional gym equipment. Don’t forget to always maintain your personal safety in the car. If you’re struggling with an exercise, or losing focus, it’s best to pay more attention to the road.