I’m a personal trainer and I end every long commute with these four stretches

Living in a suburban area outside of New York City means that I’m always commuting. Whether it’s by car, subway, or rail, it sometimes takes me hours to get from one place to another.

Since I sit for most of my commutes, I make sure to do four simple stretches when I’m back home. These lengthen the muscles that get stiff when sitting for long periods, which can negatively impact the range of motion and increase the risk of pain or injury.

If you spend a lot of time traveling, consider giving these stretches a try.

They’re appropriate for most people regardless of your current activity level, but check in with your doctor before adding anything new to your routine. A certified personal trainer can also help with your form and offer corrections or modifications if needed.

How to do the four stretches for commuters

You don’t need any equipment for this routine but I recommend an exercise mat for extra cushioning and support. You’ll also need a wall corner or doorframe.

Start by holding each stretch for 30 seconds. Breathe slowly and deeply as you hold the positions. Once your flexibility and range of movement improves, you can gradually increase your hold time to 60 seconds.

You might experience some mild discomfort when you stretch, but never any kind of sharp pain. Avoid overstretching and if you do feel any pain, stop the stretch and check in with your doctor before continuing.

1. Standing hip flexor stretch

Time: 30-60sec each side

• Stand with your feet hip-width apart.
• Step one foot forward, keeping both feet pointing forward and your hips square.
• Carefully tuck your tailbone to flatten your lower back.
• If you feel a strong stretch in the front of your back hip, hold for 30-60 seconds.
• If you don’t feel a stretch, shift your bodyweight forward until you do. Hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your chest upright and your spine neutral. Don't let the toes on your rear foot point out to the side.

2. Wall chest stretch

Hold: 30-60sec each side

• Stand right side on to a doorframe or edge of a wall.
• Place your right forearm vertically on the edge of the doorframe or wall, with your elbow at shoulder height and bent to 90°.
• Step forward carefully.
• If you feel a strong stretch in your chest, hold for 30-60 seconds.
• If you don’t feel a stretch, slowly turn your body to the left until you do. Hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your shoulders down and shoulder blades engaged. Avoid excessively arching your lower back.

3. Figure-four stretch

Hold: 30-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Place your right ankle on your left thigh, just above your left knee.
• If you feel a strong stretch on the outside of your right hip, hold for 30-60 seconds.
• If you don’t feel a stretch, hold the back of your left thigh and lift your left foot, bringing your knee gently toward your chest and hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your crossed leg externally rotated so your lower leg is parallel to the wall in front of you. Gently press the inside of your crossed knee to increase your range. Avoid excessively arching your lower back. If you can’t do this movement on the floor, try it on your bed.

4. Supine spinal twist

Hold: 30-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Extend your arms out to the sides, making a T shape with your body.
• Drop both knees to one side, keeping them together.
• If you feel a strong stretch in your lower back, hold for 30-60 seconds.
• If you don’t feel a stretch, place a hand on your top knee and press down gently, and turn your head to look the opposite way. Hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your shoulders, back and arms on the floor throughout. Avoid excessively arching your lower back. If you can’t get down to the floor to do this movement, try it on your bed.