10 Stretches for a More Comfortable Long Charter Bus Ride

So, your group has booked a charter bus rental with Price4Limo, and you’re ready to hit the road! But there’s just one thing: you’re worried about getting stiff, sore, and uncomfortable during a long bus ride.

Well we have some insider tips on how to stay comfortable throughout your hours on the bus! Whether this is your first group trip on a motorcoach or you’ve been on dozens, these simple stretches can help make the ride that much more enjoyable.

10 Stretches for a More Comfortable Long Charter Bus Ride

Shoulder Rolls

When To Do This Stretch: at seat or at rest stop

Great For: stiffness in your shoulders, pain in your upper back or neck

One of the simplest stretches you can do is shoulder rolls! Just sit in an upright position and gently shrug your shoulders. Hold them in that position for a few seconds, then gently roll them back to loosen up the muscles in your back and upper neck. Repeat this a few times as needed during the trip. If you’d prefer to do this standing, you can also do them at a rest stop!

Shoulder Stretch

When To Do This Stretch: at seat

Great For: tension in shoulders

If simple rolls aren’t enough to ease your tension, consider doing a shoulder stretch instead! Sit up straight in your seat. Then, place your right hand on your right shoulder blade, pointing your elbow toward the bus’s roof. You can grab the back of your seat to help deepen the stretch. Repeat this with your left hand on your left shoulder blade.

Neck Stretch

When To Do This Stretch: at seat or at rest stop

Great For: stiffness and pain in your neck

Your charter bus rental can have reclining seats, footrests, and customizable climate controls that will help ensure you have a comfortable ride, but there are a few additional things you can do to ease neck tension. Bring your chin down to your chest. Let your head hang down for 10 seconds. If you want to feel more of a stretch, place the palm of your hand on the top of your head and gently pull down. You can do this while seated or even while standing at a rest stop!

You can also stretch the side of your neck while riding as a passenger. Simply bring your ear to your shoulder without shrugging your shoulders. Hold this position for about 10 seconds. To increase the stretch, gently pull on your head with the same arm that your head is leaning toward. Repeat this on the opposite side. If you're standing, you can even use a door frame for added pressure.

Neck Swivel

When To Do This Stretch: at seat or at rest stop

Great For: stiffness in neck

neck swivel

Another great neck stretch to do is a neck swivel. Start this stretch by sitting tall in your seat and leaning your head to the left. Hold this position for a few seconds, then roll your neck to the front and hold this position for a few seconds, too. Roll your head to the right and hold. Return your head to an upright position and repeat as necessary. This stretch is also simple to do at a rest stop!

Back Twist

When To Do This Stretch: at seat

Great For: stiffness in back

To stretch your back, simply sit forward in your seat and rotate your torso to the left. You can deepen the stretch by grabbing the arm or back of the seat. Hold this position for a few seconds, then repeat on the right side.

Chest Stretch

When To Do This Stretch: at seat

Great For: tightness in chest and pectoral muscles

This one may sound odd, but it’s a great way to get rid of any tension you may feel in your chest. Cross your arms in front of you as if you are giving yourself a hug. Next, relax your arms for a few seconds. Then, drive your shoulders back and squeeze them together. This will expand your chest.

Hip Stretch

When To Do This Stretch: at seat

Great For: aches and pressure in hips, lower back pain

Sitting for long periods can also cause pressure or aches in your hips and lower back, especially after long trips to places like the Grand Canyon from Phoenix or from Miami to Orlando for grad bash (we help lots of schools attend grad bash!). One easy fix to help ease the pain is by stretching your hips. While seated, cross one leg over the other, with your ankle resting on the opposite knee. Then, push on the crossed leg’s knee with your hand, pressing it toward the ground. Do this for 10 reps, then repeat with the other leg.

If that doesn't help, try this stretch: Sit with your left foot flat on the floor and your right ankle resting on your left knee. Lean forward, feeling the stretch in your lower back and hips. Repeat this process on the other side.

Toe Touch

When To Do This Stretch: at rest stop

Great For: tightness in hamstrings, calves, and lower back

neck swivel

When you pull over to a rest stop (you can make as many stops as you’d like on your trip!), it’s a good idea to stand up, stretch, and get your blood circulating. That way, you’re less likely to develop sciatic pain throughout your group outing!

One simple yet effective stretch you can do is toe touches. Toe touches benefit your hamstrings, calves, and lower back. To do this stretch, simply bend at the waist, letting your arms reach down toward your feet. Reach as far down as you can without bending your legs and hold your arms there for a few seconds.

Calf Stretch

When To Do This Stretch: at rest stop

Great For: pain from sitting too long, blood circulation issues, heel pain

After sitting for a long time, you may feel some pain in your feet. Restoring blood circulation to your feet is a good way to alleviate this pain.

Start by using one hand to hold on to something to keep your balance and place the other hand on your hip. Lift your right leg, bending it at the knee so your foot is off the ground. Rotate your foot at the ankle slowly in one direction for eight to 10 rotations, then reverse directions and repeat. Put your right foot down and finish the stretch by completing the same rotations with the left foot.

You can also stretch by putting your foot on a raised object like a tire or a bench. Place the toes of one foot on the object. Lean forward and push against your foot. Hold this position for a few seconds, then repeat the process with the other foot. You should feel a slight stretch behind your toes and in the arch of your foot.

Squat

When To Do This Stretch: at rest stop

Great For: aches and pressure in hips and glutes

After being on the road for a few hours, you may start to feel some aches in your hips and glutes.

A great stretch to do at a rest stop is the squat! To start the squat, stand with your feet hip-width apart. Slowly bend your knees and lower your body. To help keep your balance and allow you to immerse yourself deeply into the stretch, hold onto a bench for support. Grip the bench and lean back until you feel a gentle stretch, holding this position for 15-30 seconds. Slowly return to a standing position, and repeat this stretch a few times.

Now You’re Ready for a Comfortable Trip with Price4Limo

Now that you know a few simple stretches to do before and after your next big trip, you’re ready to travel from coast to coast with Price4Limo! No matter where your adventure takes you, our team is available 7am to midnight to help make sure you and your group members travel safely and comfortably. Give us a call at 866-265-5479 and we’ll set you up with a free, personalized charter bus rental quote!