The typical American worker spends upward of 50 minutes in the car (or bus or train) each and every day, commuting to and from work. Put this time to good use so you can arrive at your final destination relaxed, rejuvenated, and ready to take on the world. WARNING: If driving, ONLY attempt exercises when stopped at a light or in standstill traffic! You also can do many of the exercises at your desk. Consider performing them when you arrive at work and before you hit the road to go home.
Start all exercises sitting tall, with back away from seat and abdominals engaged and shoulders relaxed.
- Abdominal Squeeze: Exhale and draw your navel toward your spine and ribs as if you were drawing in a corset. Hold for 3-5 seconds, breathing normally, and release. Complete 8-12 repetitions. For women, add a Kegel exercise to strengthen the pelvic floor and engage the lower abdominals even more.
- Classic Commuter Crunch: Contract your lower abdominals. Gently round the lower back and crunch your ribs down toward your hips. Hold for 8-10 seconds, breathing normally, and return to starting position. Complete 8-12 repetitions.
- Love Handle Lift: Gently raise your right hip as high as you can, holding for 3-5 seconds and breathing normally. Lower and repeat on opposite side. Complete 8-12 repetitions.
- Shoulder Blade Squeeze: When stopped, roll your shoulders up and back while holding the steering wheel. Gently pull your shoulder blades back and together, holding 1-3 seconds. Complete 8-12 repetitions. This can help relieve stress and tension in the upper back.
- Bottom Squeeze: Squeeze your cheeks for 8-10 seconds, breathing normally. Complete 8-12 repetitions.
- Steering Wheel Squeeze: Before you get out of the car to go into the office, grip the wheel at 3 and 9. Exhale and push your hands toward each other for 3 seconds as if you were trying to crush the wheel. Release and complete 8-12 repetitions.
This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical or legal advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.