Stretch and De-Stress on Your Daily Commute

“Stretching is body beautiful and spirit-lifting.” -Jerry Del Priore

If you’re like me, your daily commute can be tense-provoking and downright unnerving.

But it doesn’t have to ruin your day. I have found a few effective ways to turn your commute into a productive, stress-free experience with these quick and easy flexibility, breathing, and movement exercises.

Forward Head Stretch

The wonderful thing about this flexibility exercise is that it can be performed sitting down—in your car or on a subway or bus—or standing on a train.

First, tuck your chin into the top of your sternum. Then, pull your head forward and hold the stretch for 5 seconds. Return to your starting position and repeat for the same amount of time. With each repetition, you’ll be able to go a little further.

Remember to breathe freely, inhaling and exhaling with each movement. This is the key to expelling angst and anxiety. Perform as many as you feel is necessary.

You should feel the movement along your neck, upper back (trapezius) and mid-back (rhomboids).

This form of flexibility training is called Active Isolation Stretching, and has been shown to be more effective and safer than static stretching.

Ankle Rolls

This exercise can also be done either sitting or standing.

Roll your ankle, one at a time, making a circular motion with your toes without moving your foot too much.

Don’t worry if it doesn’t look perfect. You’re just doing your best to loosen up the ankle joint and increase circulation to the lower body.

This is especially important if you have any sort of heart issues, as blood clot formation can occur when sitting for extended periods of time.

Standing Quadriceps Stretch

The quadriceps are a large group of muscles that are often tense upon awakening and feel little to no movement while driving. Stretching this area will help rid the lower body of excess stiffness and increase blood flow. But you’ll need to be standing for this one.

Standing with your feet shoulders-width apart, grab a stationary, immovable object (like a tree or car). Grab your right ankle and pull it back toward your backside until you feel the quad muscles lengthening.

Remember to breathe freely and tighten your abdominals to prevent the lower back from arching. Hold for 5 seconds. Gradually return foot back to the floor and switch feet.

Hamstring Stretch

Since the quads are typically stronger—due to walking, running, and climbing steps—there’s often an overcompensation on the opposite side of your legs. This may cause the hamstrings to become especially tight.

Overtime, tight hamstrings will pull you forward, which can eventually affect your lower back and cause greater pain and discomfort.

The hamstring stretch is a great pre- and post-commute exercise. Think about doing this while waiting for your bus or train to arrive.

Start standing with your feet shoulders-width apart. Slowly drop your fingers downward while bending your trunk at the waist. Keep your knees locked. Reach as far down as possible, while deeply inhaling and exhaling. As you allow your head to relax, imaging the stress falling right off your body.

Hold the stretch for about 5 seconds and repeat as needed. You will likely feel minor discomfort in your hamstrings, but don’t force it to the point of intense pain.

It’s also important to not to bounce during this stretch as microscopic tears may occur overtime.

Bio: Jerry Del Priore is a veteran writer-blogger-author who covers sports, health, fitness, and lifestyle. He wrote the book Running Through Roadblock: Inspirational Stories of Twenty Courageous Athletic Warriors and runs his own blog at BrooklynSportsWorld.com. Del Priore also wrote the poem Veggie Vibes and Fruit Friendly for the benefit CD Healthy Food for Thought: Good Enough to Eat, which was nominated for a 2010 Grammy Award.