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www.aarp.org/drive Vehicle Companion Guide 3 Exercise 1—NECK STRETCH: 1. Start with your head in the center. 2. Slowly turn head to your right and hold for 10 seconds. 3. Come back to center. 4. Then turn your head to your left and also hold for 10 seconds. Exercise 3—SHOULDER AND CHEST STRETCH: 1. Start with your body centered. 2. Raise arms with palms facing up. 3. Bring hands toward the back of your neck or to your cheeks with elbows pointed forward. 4. Open up elbows and hold stretch for 10 seconds. 5. Bring elbows back together. Exercise 2—TORSO STRETCH: 1. Start with your body centered. 2. Turn from waist to your right and hold for 10 seconds. 3. Come back to center. 4. Then turn slowly to your left and also hold for 10 seconds. Exercise 4—LEG AND ANKLE STRETCH: 1. Sit up straight with both feet flat on the floor. 2. Lift your heels up while pressing your toes into the floor. Hold this position for 10 seconds. 3. Slowly drop your heels to the floor. 4. Lift your toes up. Hold this position for 10 seconds. 2 4 FLEXIBILITY AND STRENGTH EXERCISES It may not feel like much at the time, but driving takes muscle! Here are some simple exercises for the muscle groups you use when you drive. Remember, you should always consult your doctor before engaging in any new exercise program. Warming up before starting any exercise is always a good idea. Try walking or marching in place for about five minutes. This will help your muscles stretch more effectively and safely. If you experience any pain during these exercises, stop. You can start again when the pain subsides. Repeat each sequence 3 times. Do not do these while driving! However, when stopped for a break, do them to get re-energized. 2 3 2 4 4 4 Braking, accelerating; long periods of sitting Adjusting seat belt and mirrors Turning left or right when backing up Checking rearview and side mirrors and blind spots