Cartoon graphic of a train. Text: "A flexible commute"


A FLEXIBLE COMMUTE

 

When sitting on a subway all morning turns into sitting at a desk all day, it's easy to develop poor posture and back pain.

Next time you're in transit, try these simple stretches that may help limber you up and can be done from the convenience of your daily commute.*

 

TREAT YOUR PAIN

Share this article

SHARE THIS ARTICLE:

Cartoon graphic of a woman sitting down with her arms held in front of her, with arrows pointing to her shoulders, arms and chest

REACH & REQUEST-A-STOP 


Chest/Shoulders/Arms
 

  1. INTERLACE YOUR FINGERS IN FRONT OF YOU.
  2. PUSH YOUR PALMS OUT AND LIFT YOUR ARMS—PALMS TOWARD THE CEILING.
  3. STARTING FROM YOUR WAIST, LEAN TO THE LEFT AND THEN THE RIGHT.

 

Cartoon graphic showing how to do arm stretches on your commute
Cartoon graphic of a woman touching her hands behind her back, with arrows pointing to her shoulders, arms, back and chest

BEHIND THE BACK TRANSFER

 

Chest/Shoulders/Back/Arms

 

  1. BEND YOUR LEFT ELBOW BEHIND THE CENTER OF YOUR BACK WITH YOUR PALM UP.
  2. BEND YOUR RIGHT ARM UP AND OVER YOUR RIGHT SHOULDER.
  3. TRY TO TOUCH YOUR HANDS TOGETHER.

 

Cartoon graphic showing how to do arm stretches on your commute
Cartoon graphic of a person sitting with their hands in their lap, with arrows pointing to their back and chest

SWIVEL SEAT

 

Chest/Back

 

  1. WITH YOUR FEET FLAT ON THE FLOOR, PLACE BOTH HANDS ON THE SIDE OF YOUR SEAT FOR SUPPORT.
  2. ENGAGE YOUR CORE AND TWIST.
  3. DON’T FORGET TO SWITCH SIDES.

 

Cartoon graphic showing how to stretch your legs while commuting
Cartoon graphic of a woman holding her hands to her chest, with arrows pointing to her back and abdominals

COMMUTER CRUNCH

 

Abdominals/Back

 

  1. TUCK IN YOUR PELVIS AND ENGAGE YOUR LOWER ABS.
  2. ENGAGE YOUR UPPER ABS AND MOVE YOUR RIBCAGE SLIGHTLY TOWARD YOUR HIPS.
  3. HOLD FOR 10 SECONDS AND REST FOR 3.

 

Cartoon graphic of a woman in different exercise poses whilst sat on a bus
Cartoon graphic of a man sitting on a bus with arrows pointing to his abdominals and legs

SEATED SUBWAY KNEE LIFTS

 

Abdominals/Legs

 

  1. SIT AT THE FRONT OF YOUR SEAT.
  2. WITH YOUR LEG BENT 90 DEGREES, LIFT IT OFF THE GROUND.
  3. HOLD FOR A COUNT OF 3 THEN REPEAT WITH OTHER LEG.

 

Cartoon graphic showing how to do leg exercises whilst on your commute

Use caution and only do these stretches when there is enough space around you

 

Cartoon graphic of a bus taking commuters to work

Health, wellness & your pain

Pain is rarely just physical nor is it always solved by taking medicine alone. Voltaren is your ally in helping you take more control of your pain journey, from the way to sleep, to what you eat, mental wellbeing and complementary pain relief therapies.

A woman holding her knee in pain

Knee Pain: Causes, Symptoms and Relief Methods

What could be causing your knee pain? Check your symptoms and see how to get relief.

Two women sitting and smiling

Shoulder Pain: Symptoms, Cause & Relief Methods

Get to the bottom of your shoulder pain symptoms and what is causing them