This weekend we made another trip to visit family and friends. Luckily my wife and I are from the same town so we can visit both sets of families often. The trip isn’t necessarily long (about 260 miles) and it usually takes us between 4-5 hrs. The travel time usually depends on how often we need to stop for our newborn.
This certain trip our little guy slept for most of the way and for those with babies you know not to wake a sleeping baby. So instead of stopping, we continued driving. Normally we make 2 stops and among other things it gives me an opportunity to do a few quick stretches to relieve some of the tightness I get from sitting behind the wheel.
When I drive for prolonged periods of time I usually get extra tightness in my hip/quad region, if this goes ignored I sometimes get some pain in my low back due to my spondylolisthesis.
This certain trip our little guy slept for most of the way and for those with babies you know not to wake a sleeping baby. So instead of stopping, we continued driving. Normally we make 2 stops and among other things it gives me an opportunity to do a few quick stretches to relieve some of the tightness I get from sitting behind the wheel.
When I drive for prolonged periods of time I usually get extra tightness in my hip/quad region, if this goes ignored I sometimes get some pain in my low back due to my spondylolisthesis.
I have learned over the years when I do more sitting/driving than normal to perform a few extra stretches to help alleviate some of the tightness that takes place due to this position. If I fail to do so my hips stay tight which affects my movement and function of my glutes which in turn puts extra stress on my low back.
I highly encourage those with either spondylolisthesis or spondylolysis to take note of this as well. If you drive for a prolonged period of time or sit throughout the day, with the absence of a proper stretching/strengthening program your spondy can get worse at any time.
One of my personal favorite stretches is the hip/quad stretch. I love this stretch because it attacks the areas that are directly affected from sitting and it requires little to no extra equipment. One issue with traveling is the lack of equipment or gym and this stretch can almost be performed anywhere.
Even if you don’t travel or sit a ton, try this stretch out. Tight hip flexors/quad complex is a common weakness for those with spondy’s.
Those who have received our beginner's guide have seen this stretch. The reason for showing it again is due to it's effectiveness in helping to correct some of the common issues associated with sitting and driving.
I highly encourage those with either spondylolisthesis or spondylolysis to take note of this as well. If you drive for a prolonged period of time or sit throughout the day, with the absence of a proper stretching/strengthening program your spondy can get worse at any time.
One of my personal favorite stretches is the hip/quad stretch. I love this stretch because it attacks the areas that are directly affected from sitting and it requires little to no extra equipment. One issue with traveling is the lack of equipment or gym and this stretch can almost be performed anywhere.
Even if you don’t travel or sit a ton, try this stretch out. Tight hip flexors/quad complex is a common weakness for those with spondy’s.
Those who have received our beginner's guide have seen this stretch. The reason for showing it again is due to it's effectiveness in helping to correct some of the common issues associated with sitting and driving.
Hip / Quad Stretch Starting Position
HIP / QUAD STRETCH
If done correctly this stretch has the ability to provide you with some immediate relief of hip tightness, low back tightness, and pain.
Start in a half kneeling position and take your back foot and place it on an elevated surface. The surface could be as low as 6 to 8 inches off the ground (a step) or 18 inches for the more advanced (a chair).
Your front foot should be flat on the floor. It is important to keep good posture with a nice straight spine throughout this stretch. Position your lead leg so your foot is in front of your knee. Your down leg will point straight down, so that the knee, hip and shoulders all rest along a straight and vertical line.
If done correctly this stretch has the ability to provide you with some immediate relief of hip tightness, low back tightness, and pain.
Start in a half kneeling position and take your back foot and place it on an elevated surface. The surface could be as low as 6 to 8 inches off the ground (a step) or 18 inches for the more advanced (a chair).
Your front foot should be flat on the floor. It is important to keep good posture with a nice straight spine throughout this stretch. Position your lead leg so your foot is in front of your knee. Your down leg will point straight down, so that the knee, hip and shoulders all rest along a straight and vertical line.
Hip / Quad Stretch Finish Position (notice straight back)
Achieving this desired position alone might provide a healthy stretch for some across the front of your hip or thigh. But be sure to tighten the buttock muscle of the back leg to “pull” the hip and thigh muscles into more of a stretch.
Of course, at all times you will be keeping your good posture and avoid leaning back, stay tall!
It is easy to perform this incorrectly and rob yourself of the benefits. Remain tall at all times. A common mistake is to arch the low back and lean back with the shoulders creating the feeling of leaning forward. Make sure to move the shoulders and hips together and avoid arching the low back.
For beginners start with 6 repetitions on each leg. Hold each repetition for AT LEAST 5 seconds, ideally hold for 10.
If traveling and prolonged sitting cause your back to flair up and become uncomfortable try this 3 step plan to help.
1. Move often. Don't let your hips get tight by being in the same position for hours. If sitting, get up and move around every half hour or so. If driving or riding in a car, try to extend your legs every so often and if possible stop every few hours.
2. When stopping, try focusing on stretching the hips/quad region with your favorite stretch. The hips and quads are most affected by sitting and stretching them can reverse the affects of sitting.
3. The days after traveling, try to perform a few extra stretches and include some extra glute stregthening exercises. The glutes tend to get lazy after excessive sitting.
I combine the above stretch with a few glute strengthening exercises from our SpondySolution program to counter the terrible positions and tightness that a prolonged drive can cause. This alone has helped me avoid pain after several trips in the car. Give it a try and see what you think.
Of course, at all times you will be keeping your good posture and avoid leaning back, stay tall!
It is easy to perform this incorrectly and rob yourself of the benefits. Remain tall at all times. A common mistake is to arch the low back and lean back with the shoulders creating the feeling of leaning forward. Make sure to move the shoulders and hips together and avoid arching the low back.
For beginners start with 6 repetitions on each leg. Hold each repetition for AT LEAST 5 seconds, ideally hold for 10.
If traveling and prolonged sitting cause your back to flair up and become uncomfortable try this 3 step plan to help.
1. Move often. Don't let your hips get tight by being in the same position for hours. If sitting, get up and move around every half hour or so. If driving or riding in a car, try to extend your legs every so often and if possible stop every few hours.
2. When stopping, try focusing on stretching the hips/quad region with your favorite stretch. The hips and quads are most affected by sitting and stretching them can reverse the affects of sitting.
3. The days after traveling, try to perform a few extra stretches and include some extra glute stregthening exercises. The glutes tend to get lazy after excessive sitting.
I combine the above stretch with a few glute strengthening exercises from our SpondySolution program to counter the terrible positions and tightness that a prolonged drive can cause. This alone has helped me avoid pain after several trips in the car. Give it a try and see what you think.
