Car Exercises For Rideshare Drivers

As a rideshare driver, the job mostly requires you to be seated, so incorporating exercise into your work routine may feel impossible. Even outside of work, gyms may be closed and you may be spending more time indoors. But there are several ways you can turn your wait time between trips into a workout. 

Scroll down for useful tips on driving posture and car exercises, to help you look after your physical and mental health whilst on the job. 

Note: The following is designed to be undertaken in a parked car. 

Driving Posture

Did you know that poor posture often results in discomfort and stress? Your seat height, seat angle, backrest angle, steering wheel, and armrest positioning all contribute. So regularly correcting or making small adjustments to your driving posture is important. 

Try these techniques to help reduce behind-the-wheel stiffness and discomfort:

  • Raise the seat until your hips and knees are aligned. This will lengthen and straighten your spine.
  • Set the backrest to an angle of 100-110 degrees to take the pressure off your lower back.
  • Lower the steering wheel and move it towards you. This will reduce neck, shoulder, and upper back strain.
  • Position the seat so that you can reach the foot pedals without leaning forward from the backrest.

Car Exercises

The confined space of a car may limit your movement, but this doesn’t have to be a blocker to feeling fit and healthy – there are still ways you can workout. 

Why not try the following car exercises from Weight Watchers to target each area of your body, without even moving from your seat! All you need is a tennis ball.

Adductor (inner thigh) exercise 
Put a tennis ball between your knees and give it a powerful squeeze with your inner thighs, holding a few seconds with each contraction. Complete two sets of 15 repetitions to start, working up to four sets over time.

Chest and shoulders exercise

With a tennis ball between the palms of your hands, interlace fingers over the top of the ball. Raise elbows out to the side in line with your chest. Begin pushing palms toward one another, then releasing. Feel the work in your chest and shoulders. Complete two sets of 15 repetitions to start, working up to four sets over time.

Forearms exercise 

Strengthen your forearms to help with gardening, tennis, mountain biking, or anything that requires a firm grip. Wrap the fingers of one hand around your tennis ball and squeeze using maximum strength for one second, followed by one second of relaxation. Complete 15 repetitions on each side, aiming for two sets on with each arm.

Calves exercise

With both feet flat on the floor of the car, perform 20 heel raises with each leg. Alternate sides and complete two sets for each leg. To increase difficulty, position the tennis ball under the ball of the foot and complete leg raises with a greater range of motion.

Core exercise

Sit up tall in the seat of your car, making a straight line from your tailbone to the crown of your head. Draw the belly button towards the spine before engaging abdominal muscles. Focus on the lower abdomen, just below the navel and above the pubic bone. Hold engaged muscles for fifteen seconds, working up to one minute. Perform 2-4 sets.

Glutes (butt) exercise

Tone your backside using a similar technique as you did with the core. Engage glutes while sitting tall in your car seat. Hold engaged muscles for fifteen seconds, working up to one minute. Perform 2-4 sets.

And finally, treat yourself to a well-deserved foot massage. Take off your shoes and position the ball under the sole of your foot. Roll the ball across the entire bottom of your foot, releasing the plantar tendon. Spend as much time as is required to feel fully relaxed.

Your Mental Health

The key to feeling fit and healthy is more than physical exercise alone. So we’ve put together a free guide containing tips, advice, and resources that will help you protect your mental health as well. From breathing exercises to 5 changes to make today, click here to download your guide now.

Sources

https://www.hercampus.com/school/ufl/fitness-finesse-5-exercises-you-can-do-car

https://www.performancehealthacademy.com/car-exercises-for-long-road-trips.html

https://www.weightwatchers.com/us/blog/fitness/car-driver-exercise