Long road trips can be a real pain in the neck (and the back, shoulders, hips, and legs too)! Hours of sitting in the same position can leave you feeling stiff and achy. But don't worry, we've got a solution that doesn't involve stopping every hour to do jumping jacks on the side of the highway.
Say hello to Partybus.com's favorite stretches for long bus rides! Performing simple stretches during your trip can help increase mobility, loosen up tight muscles, and refresh you when you reach your destination. We've rounded up five of our absolute favorite seated stretches that you can easily do from the comfort of your charter bus seat (for your upper back, middle back, hips, neck, and shoulders), plus six stretches for when you stop along the way (toe touches, ankle rolls, calf stretches, hamstring stretches, hip stretches, and squats).
Get ready to arrive feeling a whole lot less stiff than when you started!
The Basics of Stretching on a Long Bus Ride
Why stretch? Well, easy! According to the Mayo Clinic's stretching guide, regular stretching can help make you more flexible and give your joints a better range of motion. That matters most when you're setting out on a long distance journey, like a Los Angeles charter bus rental headed on the roughly 6-hour ride to San Francisco, or a Louisville charter bus making the roughly 7-hour trip to Charlotte.
Did you know? The CDC's guide to blood clots and travel says any trip longer than 4 hours by bus, car, train, or plane can put you at risk for blood clots, and sitting still longer raises that risk (even though the risk is still generally very small). That's one more reason to keep your body moving with the stretches below on your next charter bus trip!
There are two main types of stretches. Static stretches are where you stretch a muscle until you feel tension and hold the position. Dynamic stretches involve controlled movements to loosen up the muscles. We recommend focusing on static stretches for bus travel, since dynamic stretches require more space. Hold each stretch for about 30 seconds, remembering to breathe normally, and never bounce, which the Mayo Clinic warns can injure your muscle. A good stretch feels like gentle tension, never pain, so if it hurts, ease off a bit. And if you have a health condition or injury, the Mayo Clinic's guide to basic stretches recommends talking with your doctor or a physical therapist about which stretches are right for you before your trip.
Seated Stretches To Do In Your Charter Bus Seat
Learning how to stretch while sitting can ease tense, stiff muscles while you're waiting for the next stop! Here are a few seated stretches you can do on your next charter bus trip. Stay in your seat while the bus is moving, keep each movement small, and give the person next to you a quick heads-up before you start so nobody gets an elbow to the shoulder.
Upper Back Stretch
One of the very first areas to feel muscle tightness is your upper back. This happens when your seat isn't angled comfortably or if you're hunched over while sitting. When you're tensed up like that, you will most likely feel it in your traps and rhomboids.
One helpful seated stretch you can do to loosen up your upper back is to stretch this area out. First, place both of your feet flat on the floor. Next, lift your left arm up to shoulder height and bend it at a 90-degree angle, elbow down and fingers pointing up. Now place the crook of your right arm under your left elbow and wrap your right hand around your left forearm, threading the forearms together. Gently lift your elbows until you feel the stretch between your shoulder blades.
Alternatively, if you're unable to do the first, you can also simply bring your left arm straight across your chest, place the crook of your right arm underneath your left elbow, and pull it towards you while gently twisting your torso along with the motion. Hold for about 30 seconds, then repeat for the other arm.
Middle Back Stretch
Not too far from your upper back is your middle back. This area is also prone to tightness if you're sitting down for too long on a charter bus. You can loosen it up with some seated stretches.
First, cross your right leg over your left leg. Place your left hand on the outside of your right knee and gently twist your torso toward your right leg. Hold it for about 30 seconds, then switch up your legs and do the same thing for the other side.
Another seated stretch you can do is curving your spine. Square your feet on the floor shoulder-width apart. Place your hands above your knees and intertwine your fingers while your elbows rest on your knees. Now, gently round your spine back towards your seat. Since this one is a gentle repeated movement, hold this position for about five seconds and repeat the process ten times.
Hip Stretch
Pressure can build up on your hips when you're sitting for too long. Oftentimes, this pressure can be easily relieved by standing up and walking it out. But there are times when you just have to learn how to stretch while sitting, especially since you should not be standing up on a moving charter bus.
Stretch out your hips by placing the outside of your right ankle on your left knee while sitting up straight. While in that position, gently push your right knee downward, using your left knee as a fulcrum. You will feel your hips and buttocks being stretched out. Hold the position for about 30 seconds and release. Do this for the other side as well. If your row is a little tight on legroom, save this one for a bench at the next rest stop!
Neck Stretch
Your neck is one of the most crucial parts of your body and one of the first spots to get stiff when sitting for long periods of time, especially when you're looking down at cards while playing a fun game on the bus or at your tablet or phone! And a stiff neck can make the rest of the ride feel a whole lot longer.
To perform this seated stretch, begin by sitting up straight in your seat. Hold the edge of your seat with your left hand to brace yourself. Place your right hand over the top of your head, resting it on the left side of your head. Slowly and gently tilt your head down to the right to stretch your neck and traps. Hold for about 30 seconds and repeat. Do the same for the other side.
Shoulder Stretch
Once you're done with the seated stretches for your neck, it's time to stretch out your shoulders. In a seated position, place both hands on the back of your head. Nod and face the floor while gently letting the weight of your hands draw your head downward to stretch the back of your neck and traps. Make sure to inhale and exhale deeply and steadily while doing the stretches.
Stretches To Do At Rest Stops Along Your Bus Trip
Along with stretching in your seat, make sure that throughout your road trip you also use rest stops to your advantage for some quick stretches. Start by walking around to get your legs moving, since the Mayo Clinic suggests warming up with 5 to 10 minutes of light walking before you stretch, and a lap around the rest area does the trick! Planning a long ride? When you fill out the online quote form on Partybus.com, you can add every pickup, stop, and drop-off to your trip, so the options you see are priced for the whole route. Here are some of the best stretches to break up a long bus ride:
Toe Touches
One simple yet effective stretch you can do at a rest area is toe touches. Toe touches work your hamstrings, calves, and lower back. This stretch simply requires you to bend at the waist, letting your arms reach down toward your feet. Reach as far down as you comfortably can (a slight bend in your knees is fine) and hold your arms there for about 30 seconds.
Ankle Rolls
Doing some ankle rolls at a rest stop can help wake up your feet, ankles, and legs after hours in your seat. To do ankle rolls, use one hand to hold on to something sturdy, like a railing or a rest stop bench, to keep your balance and put the other hand on your hip. Lift your right leg, bending it at the knee so your foot is off the ground. Rotate your foot at the ankle slowly in one direction for eight to 10 rotations, then reverse directions and repeat. Put your right foot down and finish the stretch by doing the same thing with your left foot.
Calf Stretches
Another way to get your feet moving while stretching your calf muscles and the arch of your foot is calf stretches. This stretch requires something low and sturdy for you to put your foot on, such as a curb. Place the toes of one foot on the edge, keep your heel on the ground, and lean forward, pushing against your foot. You should feel a slight stretch in your calf, behind your toes, and in the arch of your foot. Hold for about 30 seconds, then switch feet.
Hamstring Stretches
Stretching your hamstrings is simple to do and can help loosen you up after sitting for too long. Stand up with your feet a little more than shoulder-width apart. Lean forward at the waist toward your toes. Slightly bend your knees, reaching toward the ground as far as you comfortably can. Remember to breathe deeply into the stretch, holding this position for about 30 seconds.
Hip Stretches
To stretch out your hips, start in a lunge position with one foot out in front of you. Push your pelvis forward so that your front knee bends and your back leg straightens behind you. If you feel off-balance, you can stabilize yourself by placing your hands on your front leg or holding on to a nearby bench. Hold for about 30 seconds, then repeat with the opposite leg to finish the stretch.
Squats
After sitting for a long time, you may feel some pressure or aches in your hips and glutes. One way to help loosen up these areas is to stretch by doing a few squats. One way to do this with good balance is with the help of a bench, which lets you ease deeper into the stretch.
To start the squat, stand facing the bench with your feet hip-width apart, slowly bending your knees and lowering your body. Hold on to the bench and come down as far as you comfortably can. With your arms straight and your hands gripping the seat of the bench, lean back until you feel a gentle stretch, holding this position for about 30 seconds. Slowly return to a standing position, and repeat this stretch a few times.
Now You're Ready for a Comfy Charter Bus Ride!
After all these stretches, you'll be feeling loose and refreshed, ready to continue your bus trip. Sitting for long periods can be brutal on the body, but these easy stretches help counteract the stiffness and aches. Next time you've got a long journey ahead of you, make sure to take some time every so often to give these a try. Your body will thank you!
Plus, you can make a long ride easier before you ever board. When you find and book a charter bus through Partybus.com, look for the charter bus amenities that matter most for the long haul, like high-back reclining seats, climate control, WiFi, power outlets, and an onboard restroom. Amenities vary by bus, so mention your must-haves when you request your quote!
If you're ready to learn more about the group transportation services you can book through Partybus.com, how charter bus prices are calculated, or the best snacks to take on a long bus trip, you can always explore our other helpful resources or call 877-563-2133! Fill out one quick form to find and book your bus, with vehicles and online rates from a large network of bus companies in seconds! Find your next bus rental the smart way.