Recommended Stretches to Reduce Fatigue During Highway and Overnight Bus Breaks

Long bus rides can often lead to swollen legs, lower back pain, and stiff shoulders. This is especially true for overnight buses, where sleeping in a seated position can cause your body to tense up, leaving you feeling fatigued the next day. To prevent this, make the most of your break time by stretching! Here are four simple stretches you can do at rest areas or even in your bus seat to feel refreshed during your journey.

1. Stretches to Do During Breaks (at Rest Areas)

✅ Achilles & Calf Stretch

Sitting for long hours can cause poor blood circulation in your calves. Stretching them properly helps prevent swelling!

• How to do it

Step one foot forward and the other foot back in a wide stance.

Keep your back heel on the ground and lean forward.

Hold for 15 seconds on each side.

This stretch helps prevent swelling and keeps your legs feeling refreshed!

✅ Shoulder Blade Stretch

Perfect for those who tend to hunch over in tight bus seats!

• How to do it

Clasp your hands behind your back.

Stretch your arms backward while opening your chest.

Hold for 15 seconds.

This stretch relieves shoulder stiffness and back tension, leaving you feeling more relaxed!

2. Stretches You Can Do in Your Bus Seat

✅ Ankle Rotation

A simple stretch to prevent swelling, even while seated!

• How to do it

Lift your feet slightly off the ground and slowly rotate your ankles (10 times in each direction).

Move your toes forward and backward (10 times).

This improves blood circulation in your legs, making them feel lighter and more refreshed!

✅ Neck Stretch

Great for relieving neck stiffness caused by staying in the same position for too long!

• How to do it

Slowly tilt your head to each side, holding for 10 seconds per side.

Raise your shoulders and then drop them down (5 times).

This stretch eases neck tension and helps you relax.

Make a habit of stretching during your bus journey to stay comfortable and enjoy a more pleasant ride!

• What’s the Difference Between Highway Buses and Overnight Buses? A Beginner’s Guide!

※本記事は、2025/03/04に公開されています。最新の情報とは異なる可能性があります。
※バス車両撮影時には、通行・運行の妨げにならないよう十分に配慮して撮影を行っています。