Isometric Exercises to Do While Driving

Isometric exercises involve holding static muscle contractions in which the length of the muscle fibers doesn't change. For example, pushing or pulling against immovable resistance, such as your steering wheel or car seat, can result in a maximum muscular contraction. While an isometric exercise only strengthens your muscles at one point in the range of motion, you don't need use special equipment or even move to build your muscles. While waiting at stoplights during a commute, you can perform isometric exercises for major muscle groups. Avoid performing these exercises while actually driving.

  1. Power Up Your Lower Body

    • Even if your commute is short, you may be transitioning from a car seat to an office chair, which translates into long periods of sitting. To counteract the negative effects of sitting on your posture -- weak hamstrings, inner thighs and glutes -- perform isometric exercises for each muscle group. For example, begin an isometric exercise for every muscle in your legs and glutes by putting your right hand on your right thigh. Inhale and press your right foot against the car floor. While holding the contraction, inhale again and slowly exhale with a hiss for six seconds. Release the contraction and repeat the exercise on your left leg. To strengthen your inner thighs, place your fist between your knees and squeeze your legs together for at least six seconds.

    Scoop at a Stoplight

    • An exercise in which you scoop your belly and hold your abs in an isometric contraction can tighten and transform your midsection. Begin by inhaling deeply and exhaling completely. Take a second breath but inhale air only into your lungs while expanding your chest and ribs. Exhale with a hiss and simultaneously draw your navel in toward your spine, contracting your abs as hard as possible. When you reach the peak position of the exercise, hold the abdominal contraction for six seconds, breathing normally. Perform two or more reps. A belly scooping exercise coupled with an isometric contraction will strengthen the deep girdle of stomach muscles stabilizing your spine and improve your posture.

    Clench the Seat or Wheel

    • To target your shoulders and upper back, sit erect in the car seat, take a deep breath, reach down and grab the edge of your seat. Exhale with a hiss for six seconds while trying to lift the seat with your hands. For the first contraction, use only about half of your maximal force. Release the contraction and repeat, using as much force as you can muster. Another simple exercise for your shoulders is a shrug. Raise your shoulders as high up to your ears as possible and hold the position for six to 10 seconds. To work your chest and arms, clench the steering wheel at 3 o'clock and 9 o'clock. Try to squeeze the wheel for up to six seconds, breathing deeply.

    Avoid a Pain in the Neck

    • Strengthen your front, side and rear neck muscles with isometrics, which can prevent neck strain and pain. For example, begin by bringing your hands together with fingers intertwined and placing them behind your head. Your palms should provide a supportive cradle. Gently push your head forward and simultaneously resist the pressure with your head and neck. Maintain the contraction of your neck muscles for up to 10 seconds. You can also place the palm of one hand on the right side of your head just above your right ear. Apply gentle pressure with your head, resisting it with your right neck muscles for 10 seconds. Repeat the exercise on your left side.