Exercises during Traffic Jam

1. Stretch Shoulder Muscles

A

1. Lift your left arm and pass it across your chest towards the right side.

2. Relax comfortably, keeping your shoulder down.

3. Raise your right hand, bend the left elbow, and push the left arm behind until your left shoulder feels stretched.

4. Hold the position and count 1-10.

B

5. Switch and stretch the right shoulder.

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2. Stretch the body muscles

A

1. Lift your right arm and hold the steering wheel, rotate your body to the left, and simultaneously lift your left hand and place it on the car seat.

2. Increase the rotation force using your right and left arms.

3. Relax your body while rotating, feel the tension in your muscles.

4. Hold the stretch and count 1-10.

B

5 Switch and stretch on the other side.

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3. Stretch the muscles in the buttocks.

A

1. Lift your left leg and place it on your right leg (similar to a crossed-leg sitting position for men). Extend your left leg outward and keep your body straight.

2. Slowly bend your body forward, aiming your chest towards your shins.

3. You'll feel a stretch in the buttocks and the left side of your lower back.

4. Hold the stretch and count 1-10.

B

5. Switch and stretch on the other side.

4. Strengthening exercises for arms and body

A

1. Sit up straight, back against the backrest.

2. Raise your hands, and keep them in front of your chest.

3. Push your hands towards each other while tensing your core muscles.

4. Hold the position and count 1-10.

B

1. Sit up straight, back against the backrest.

2. Raise your hands, spread your palms, and touch the back of the car seat.

3. Push your hands against the back of the car seat while tensing your torso muscles.

4. Hold the position and count 1-10.

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5. Strengthen inner thigh muscles.

A-C

1. Sit up straight, back against the backrest.

2. Place a pillow between your legs.

3. Squeeze the pillow or squeeze your legs together.

4. Squeeze and hold for a count of 1-10.

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