Active in car
01 Getting in Your Car
Sit down on the car seat with your legs closed, then turn your derrière at 90 degrees and swing your legs inside the car. At the same time, use your left hand to pull yourself towards the steering wheel.
02 Getting out of Your Car
Swing both (!) legs outside the car, turning at a 90 degree angle. Squat slightly to get up from the seat. Pull yourself upward-forward using the steering wheel and push yourself up from the seat with your other hand.
Also important: Take regular breaks to stretch and move.
03 Elbow Kick
Sit down on your car seat and bend your arms while firmly resting your elbows on the back rest. Push your elbows into the backrest and try to contract your shoulder blades. Hold the tension for the length of three breaths and relax.
Repeat 5 times.
04 A Beautiful Neck
This exercise straightens your cervical spine, thus making sure your neck muscles are relaxed. Lean back and push your spine firmly into the car seat's backrest, with your head firmly on the headrest. Try to build up tension in your neck up to the point where it's still comfortable. Continue pressing the back of your head against the headrest. At the same time, press your chin down toward the chest so that you will display a little double chin. Hold the tension for three breaths and then relax your muscles.
Repeat 3 to 5 times.
05 A Head-Turner
This little work-out mobilizes your cervical spine. As with the previous exercise, lean firmly back against the backrest and headrest of your car seat, with the soles of both feet firmly on the ground. Slowly turn your head along the backseat to the left, and then to the right. Each time, your gaze should turn backward as far as possible. Repeat 5 to 10 times for each side. Important: Turn your head slowly so you won't get dizzy.
06 Grab the Wheel
This little exercise turns the wheel into a training tool to help you relax your upper back and shoulders. Sit up straight, lean into the backrest and press your feet firmly into the ground. Place your hands left and right onto the wheel in a way that they form the position of "ten to two o'clock", imagining the wheel as a clock. Then try to "pull" the wheel apart with both of your hands. Build up tension in your upper back and shoulders; try not to cramp your muscles. Relax the tension and repeat this exercise 3 times in a row. Take little breaks in between of three to four breaths.