Category Archives: Workouts on the move

Exercises you can do when driving a car, when out shopping, workout on a bus or train. In short a ton of exercises for when you are out and about.

Shoulder rolls – shoulder exercise in the car

Tensed shoulders after a long time behind the wheel? Try some shoulder rolls.

shoulder rolls

Nel is stretching his shoulders while driving.

The shoulder roll is a simple stretch exercise with a lot of benefits. Shoulder rolls will help you release tension in your shoulders, increasing general mobility and improving your posture. You can do them almost everywhere and they one of few exercise suited to do in a car. They are especially good on a long drive, since you tend to tense up after hours behind the wheel.

Keep your head up without tilting it forward and relax your shoulders. Take a deep breath through your nose. Do the shoulder rolls as you slowly exhale through your mouth.
Start with your left shoulder. Pull your shoulder back and then lift it up towards your ear and then push it forward in a rolling motion. Roll your shoulder forward a few times and then switch direction. Then do the same with your right shoulder. Take your time and do them slowly. You can either roll one shoulder at the time, or both shoulders at the same time. Finish by shrugging your shoulders a couple of times.

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Standing Glues Strech – Treat your back pain while waiting for a train

glutes stretch illustration

Mel is stretching her glutes and practing balance while waiting for a train.

Experiencing pain in your lower back or hips?
You are not alone and tight glutes may be one reason for this. The glutes, or gluteus maximus as they are called are basically your butt and they tend to get tight if you sit down a lot, and especially if you sit with your legs crossed. You should as often as possible stretch your glutes to open up your hips.

The standing glutes stretch might be a difficult exercise, but it’s also one of the most versatile exercises there are since it not only stretches your glutes, but at the same time includes balance in the exercise.

Stand on your left leg and place your right ankle on your left thigh. Lower yourself down as you push your hips back to a seated position. You will feel tension in the right side of your butt. You can keep your hands at your hips or help the stretch by gently pressing on the right knee. Hold the position for the desired amount of time and then switch to the other side. Remember to breathe during the stretch. If you have trouble keeping your balance you can find something to hold on to.

Try this exercise when waiting for a train or maybe when waiting for water to boil in the kitchen.

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dorsiflexion exercise

Dorsiflexion – Shin exercise while waiting

dorsiflexion exercise

The muscles on the front of your lower legs are weaker than your calves, because they are engaged constantly when moving about during the day. Exercising the shin muscles is good for avoiding muscle imbalance and can help avoid ankle injuries.

Shin splints. It even sounds evil. If you are a runner there a good chance you at some point in your running career have experienced shin splints and then you also know how difficult they are to get rid of. This is a great simple shin exercise you can do almost everywhere to help cure shin splint or to simply prevent ankle injuries.

Lean with your back against a wall on your heels about a foot from the wall. Hinge your feet up towards your shins as much as you can and then keep them lifted for a couple of seconds before lowering them, without touch the ground your toes. Repeat the desired amount of times.

You can also do this exercise when laying in bed.
Another good shin exercise is to walk on your heels.

*Dorsiflexion is the anatomic term for flexing your feet up toward your lower legs.

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