The Best Stretches to Do On Long Charter Bus Rides

The Best Stretches to Do On Long Charter Bus Rides

Sitting for hours on end while traveling can be a real pain in the…well, everything. Your back gets stiff, your legs cramp up, and by the time you reach your destination, you feel like this bus trip has aged you ten years.

At, we want you to travel in optimal comfort and enjoy every moment of your journey. That’s why we’ve put together a list of our favorite stretches to keep you loose, limber and relaxed throughout your charter bus trip. Just like taking stretch breaks at work or home is important, engaging in a few simple exercises can make a world of difference. You’ll arrive at your destination refreshed and ready for fun instead of weighed down by sore muscles and nagging aches.

Try out these approved stretches during your next group outing—whether you’re an experienced bus traveler or a first-time renter.

The Benefits of Stretching During a Charter Bus Trip

Before we dive into the best stretches for charter bus trips, it’s key to know why stretching is so essential in the first place. Sitting for extended periods causes our muscles to tighten up and our joints to stiffen, which can result in pain, restricted mobility, and an overall feeling of sluggishness—less than ideal when you have an exciting day planned!

Stretching helps counteract these effects by increasing flexibility, boosting circulation, and relieving muscle tension. Not only does stretching feel amazing, but it can also help enhance your energy levels and improve your overall sense of well-being. Stretching correctly prior to any physical activity is always recommended by experts to warm up your muscles and prevent injury.

But for long charter bus trips where stiffness is inevitable, taking stretching breaks throughout the journey provides much-needed relief and an easy way to stay loose and limber.

Stretches To Do In Your Seat

Neck Rolls

Let’s start with an easy one: seated neck rolls. This simple stretch helps relieve tension in the muscles around your neck and upper back—two areas that tend to get extra stiff from sitting upright and looking forward.

To stretch, sit up tall with your shoulders relaxed. Gently roll your neck to the right, holding for 2-3 seconds before rolling to the center. Repeat on the left side, continuing to roll your neck slowly between left, center, and right a few times. Avoid rolling your neck in a full circle to prevent straining.

Shoulder Shrugs

Speaking of that upper back area, shoulder shrugs are perfect for targeting your trapezius muscles and releasing built-up tightness. Simply shrug both shoulders up toward your ears, hold for 2 seconds, then slowly lower them back down.

Repeat 8-10 times. For a deeper stretch, interlace your fingers behind your back and lift your hands upwards while squeezing your shoulder blades together.

Hip Rotations

Don’t forget your hips! Sitting for hours can really restrict mobility down there. Get those hip joints moving again with this easy rotation: With both feet planted firmly on the floor, slowly rotate your hips clockwise for 5-10 circles. Switch directions and rotate counter-clockwise, keeping your movements controlled and your torso straight. Focus on moving only from your hips and low back.

Hamstring Stretch

Hamstring flexibility is so important for comfortable sitting. Try this effective stretch from your bus seat: Scoot to the edge and extend one leg straight out in front of you, flexing your toes back toward your shin. Keep your knee straight but avoid locking it, and lean your torso forward to stretch the back of your thigh. Switch legs and repeat. Hold each stretch for 10-15 seconds.

Wrist and Forearm Stretch

Don’t forget your arms and wrists! After sitting still for so long, you’ll want to reactivate these muscles too with a gentle stretch. With one arm extended in front of you, use your other hand to gently pull fingers toward your body until you feel a stretch along your forearm and wrist. Switch arms and repeat.

Stretches To Do When The Bus Stops

When you are at a rest stop, one of your many destinations, here are some great stretches to do!

Hamstring Stretches

Stand with one leg out in front, keeping both knees slightly bent. Fold at the hips to reach for your toes on your outstretched leg. No need to touch them—just go as far as feels good. Switch legs after 10-15 seconds.

Toe Touches

One simple yet effective stretch you can do while at a rest area is toe touches. Toe touches benefit your hamstrings, calves and lower back. This stretch simply requires you to 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 Stretches

Doing some ankle rolls at a rest stop can help restore the blood circulation in your feet, ankles and legs.

To do ankle rolls, use one hand to hold on to something to keep your balance and put 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 thing with the left foot.

Hamstring Stretches

Stretching your hamstrings is simple to do and can help relieve pain from sitting for too long. Stand up with your feet a little more than shoulder-width apart. Lean forward at the waist to touch your toes. Slightly bend your knees, reaching toward the ground as far as you comfortably can.

Remember to breathe deeply into the stretch, holding this position for a few seconds.

Back Arches

Back arches are a good stretch to help minimize some of the back pain that results naturally from sitting upright for so long. This stretch requires you to stand a few feet away from your car or bus with your back to it. Lift your arms above your head, then bend back toward the car.

You should feel a stretch in your back and shoulders as well as in your abdominal muscles. Hold this position for up to 10 counts, then slowly return to a standing position.

Shoulder Rolls

To release shoulder stiffness and soothe neck and upper back pain, do some shoulder rolls. To do so, stand tall with your back straight and your head held high. Slowly roll your shoulders backward eight times, then reverse and roll your shoulders forward for eight counts.

Now You’re Ready for a comfy ride!

Now that you know some great stretches to do on your charter bus trip, you’re prepared to stay loose and comfy! By taking a few minutes every 2 or 3 hours, you can avoid the aches, pains, and fatigue that often come from sitting for too long.

If you have any more questions or would like some help arranging your trip, just call us at 833-458-7001! Our reservations team is ready to help you book a bus in Miami, Atlanta, Detroit, Tampa, Portland or anywhere in the USA — we serve more than 1,000+ cities! You can also learn more about renting a charter bus in our guide.