Treat your muscles to a well-earned reset during and after a long drive with this handful of do-anywhere moves.

On the one hand, research proves too much sitting is a health hazard. On the other, what do you do if you drive for a living or are heading off on a cross-country road trip? Yep – spend a lot of time sitting!

It's one of the reasons a Department of Health and Ageing survey showed 80 per cent of transport industry workers don't do enough physical activity. On top of lowering your risk of experiencing fatigue behind the wheel, it's also one of the reasons it's essential to take regular rest breaks on a long journey.

The general rule when you're driving long distances is to take a 15-minute break after two hours behind the wheel – and it can pay off to use that time wisely.

Adding to your daily step count by walking on the spot or doing laps around your vehicle is a good start, but with back, neck, shoulder and leg pain being the most common symptoms of a long drive, stretching is also wise.

Here are five Exercise & Sports Science Australia-approved moves to bend your body back into shape. Just make sure you're standing – and certainly not driving! – while doing these stretches. Repeat each stretch twice, holding for 20 seconds each time.

1. Full-body stretch

  • Raise both arms above your head, then curl your chin into your chest and begin moving your arms (still outstretched) towards the ground.
  • With your legs slightly bent, roll your spine, as though you're forming an upside down 'U' with your body.
  • Once you reach as low as you can, let your arms hang freely before slowly reversing back to a standing position.

2. Upper-body stretch

  • Raise both arms above your head and reach as high as you can towards the sky, moving onto your toes if that feels comfortable.

3. Side stretch

  • Raise your left arm above your head, leaving your right arm hanging down.
  • Slide your right arm down as far as you can towards your right knee, creating an arc shape with your raised left arm.
  • Repeat on the other side.

4. Quadriceps stretch

  • Place your right hand on your vehicle for support and balance on your right leg, while you bend your left leg up and behind you, grabbing your foot with your hand.
  • Keep your knees together, stand tall and feel the stretch down the front of your left thigh.
  • Repeat on the other side.

5. Chest and shoulder stretch

  • Raise your arms up and out to form a letter 'T' with your body.
  • With your thumbs pointing towards the sky, squeeze your shoulder blades together and move the backs of your hands closer together behind you.
Viva Energy Australia Pty Ltd ("Viva Energy") has compiled the above article for your general information and to use as a general reference. Whilst all reasonable care has been taken by Viva Energy in compiling this article, Viva Energy does not warrant or represent that the information in the article is free from errors or omissions or is suitable for your intended use.