Exercises While Driving

The working title of this practice is 24×7. I’m not very fond of it, but since I haven’t come up with another name yet — we have to call it something 🙂.

The idea is that throughout the day and night, in our everyday life, we make various movements, *“use”* our bodies. And each posture or movement can be either harmful (tense muscles, a hunched back, sitting “on the tailbone”) or healing — a mindful posture, focus on breathing, integrating exercises into routine activities.

You might say to me: “I can’t keep my attention on my body all the time.” I believe you. I can’t either. But you know the alternative: if you don’t offer your brain a chosen focus, it will choose on its own — to keep attention on pain, limitations, weakness.

Today I offer you a set of exercises to do while driving — for example, on your way to work. They don’t distract you from the wheel and don’t compromise safety. You can turn half an hour on the road into a decent workout 💪.

FACE:

1. Brrr with your lips — 1 minute

2. “U-O” — 1 minute

3. Rolling air across the cheeks. Inflate your right cheek, hold the air for a count of 10, then roll it to the left cheek. 10 repetitions.

4. Mona Lisa smile

5. Kiss the ceiling. Keep your back straight. Eyes on the road. Pucker your lips upward as if you want to kiss the portrait of a loved one on the ceiling. The chin and lower jaw follow the lips. Hold for a count of 10. 10 repetitions.

6. Press your tongue to the palate. Hold for a count of 10. 10 repetitions.

NECK AND SHOULDERS

(If you have cervical disc herniations — consult a specialist. Safe to do at home.)

1. Crown of the head stretches upward (“giraffe”). Sit upright without leaning. Chin parallel to the floor. Eyes on the road. Lengthen the spine imagining someone pulling the crown of your head upward. Hold the position for a count of 10. 10 repetitions.

IMPORTANT: do not hold your breath, do not raise your shoulders.

2. Shoulder rolls. Alternately, simultaneously. 10 forward and 10 backward.

3. Head tilts toward the shoulder. Reach your ear toward your shoulder. Hold for a count of 10. 5 repetitions on each side.

4. Head movement “on rails.” Without tilting or turning your head, slide it right and left. Extend your chin forward and backward. 5 repetitions each way. Don’t forget to breathe!

5. Breathing through the shoulders. Imagine air entering through your right shoulder — 5 inhales and exhales. Then through the left.

6. Breathing through an open mouth. Focus on relaxing your lower jaw and tongue.

PELVIS AND BUTTOCKS

1. Squeeze your pelvic floor muscles as if holding back urination. Hold for 5 seconds × 10 repetitions.

2. Tighten your glutes, slightly “lift” yourself while sitting. Hold for a count of 10. 10 repetitions.

3. Alternate tightening of the glutes (right → left).

LEGS

1. Squeeze a massage ball* between your knees. Hold for a count of 10. 10 repetitions

BACK, POSTURE

1. Sit without leaning on the backrest. Pull your belly toward your spine, engage your pelvic floor as if holding back urination. Monitor your breathing.

5 breathing cycles (inhale–exhale) → relaxation. 10 repetitions.

A massage ball in the car is a must-have .