How To Work Out When You're Stuck In Traffic

Step 1: Warm up

If you get in the car all stressed out, tight-shouldered and hunched, you can't be surprised if you get out of it in an even worse state! Before you get in the car you should do some warm up stretching, regardless of how long you plan on being in it.

Step 2: Start at the top

Try to remain aware of your posture – you need to avoid driver's slump. Before you start driving, set up your mirrors so that you have to sit up straight to see them properly, which will encourage you to maintain a driving position that isn't going to hurt your body. Now you're ready to start driving.
When you're in traffic or at the lights, hold your seat behind your hips. Pull your shoulders back, stick your chest out and tilt your head back. Hold the position for a few seconds while breathing in and out.

Step 3: Belly dancing

Scoop up your belly and pull in your waistline so that your belly button moves toward your spine. This takes the stress off the lower back.

Step 4: The bum squeeze

A lot of people (men particularly) have their phone and wallet in their back pockets. This WILL make your bum go numb, so take them out as soon as possible.
Squeeze your bum cheeks together while counting to 10. This will help counter the numbness in the bum that comes from sitting for too long. Basically, when you sit down the muscles in your bum get pushed like this, so these muscles at the side don't get used. Tensing gets them active...

Step 5: Build your biceps

People often don't realize how tightly they grip the wheel. This can cause tension in your hands and arms. Relax your shoulders and sit up straight. Now clench the wheel as tightly as possible for a second, and release for second. Repeat this 6-10 times. This helps you work the biceps and triceps.

Step 6: Heel and Toe Stretches

Move your seat back from the steering wheel. Lift your feet off the ground and push your toes downwards, raising your knees a little. Then raise your toes toward the roof of the car. Hold each position for 6-10 seconds. Rotate your foot 360 degrees. This will take the pressure off your shins and calves.

Step 7: Strengthen your inner thighs

This is another one for STATIONARY traffic ONLY. Place something soft - like a bag or cushion - between your feet. Try to lift it 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.

Step 8: Stretching the ham-strings

Another one for stationary traffic only. Pull your chair back as far as it goes. Reach down and touch your toes. This will stretch your ham-string, and if you also pull on your toes, you'll stretch your calf muscles too.

Step 9: Stretching the gluts

Pull your chair back. Once again - only when the traffic isn't moving at all.. Put your left foot on your right knee, pull your foot up and push your knee down.. This will stretch the muscles in your bum.