Instructor health is something that rarely gets talked about. Getting to the gym sometimes just feels too hard to fit into your busy schedule! However, all is not lost, you can boost your wellbeing with the following exercises in the car.
Ankle Pumps: While seated, lift one foot slightly off the floor, point your toes down, then point them up. Repeat 20 times per foot to improve circulation and reduce stiffness.
Chin Tucks: Gently bring your chin toward your chest, hold for 5 seconds, then slowly lift your head until it presses against the headrest. This helps relieve neck tension and improves posture.
Seated Knee Lifts: Sit upright with legs at a 90-degree angle. Pull your knees toward your chest while keeping your core engaged. Hold for 10 seconds and repeat 15 times to stimulate hip flexors and abdominal muscles.
Seated Side Bends: Raise your arms overhead, then bend side to side while keeping your spine straight. This stretches the torso and spine—repeat 20 times for a full stretch.
Abdominal Contractions: Draw your belly button toward your spine and hold for 20–30 seconds. Release and repeat 2–3 times to strengthen core muscles and improve posture.
Shoulder Shrugs: Raise your shoulders toward your ears, hold for 5 seconds, then relax. Repeat 10–15 times to relieve shoulder tension and stay alert.
Calf Raises: Lift your heels as high as possible, then lower them to stretch your shins. Repeat 8–12 times to keep calf muscles active and prevent cramping.
Grip Exercises: Squeeze a tennis ball or hand gripper for 2 seconds, then release. Repeat 15 times per hand to prevent hand and wrist stiffness.
Seated Glute Stretch: Cross one ankle over the opposite thigh, lean forward slightly while keeping your back straight. Hold for 20 seconds per side to stretch the glutes.
Fitting a few of these exercises in between lessons can make a world of difference to your health and wellbeing.
