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

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.

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.

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.

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.

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.

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