Driver Routines - Daily Stretching

In our last blog post, we discussed some tips for Healthy Eating from the PMTA.  In her article on healthy routines for truck drivers, Taylor Pettis went on to describe the stretches in this chart and how they can help truck drivers improve their well-being.

Driving is rough on a truck driver's back, shoulders and neck. Getting out and walking around a few times a day can make a big difference!  Try these stretches to help. Even if you don't have time to do them all during a stop or break, do one or a few of them; picking up where you left off next time.

1. Hamstrings: Cross your right foot over your left.  Keeping your legs straight, bend at the waist and reach to your toes.  Hold for 15-30 seconds and switch sides.
2. Quads: Grab you right ankle with your right hand and pull your foot toward your butt until you feel the stretch in the front of your thigh.  Hold for 15-30 seconds and switch sides.
3. Hips:  Lunge forward with your weight on your right foot. Put both hands on your hips and hold.  Switch sides.
4. Forearms: Cross your wrists with the thumbs pointed downward.  Clasp hands together. Straighten your arms and rotate shoulders by your back. Hold.
5. Wrists: Put palms together like you're praying. Tilt your fingertips toward your chest and hold for 15-30 seconds.
6. Shoulders: Put one arm over your head and grasp the elbow with your other hand. Pull the elbow toward your head and back. Hold and switch arms.
7. Upper Back: Stand with your feet hip distance apart on a mat. Hinge forward at the waist and plant your hands on the mat. Step feet back until you're in a push-up position.  Lift your hips to the ceiling until your body makes an inverted "V" shape. Press your chest toward your knees. Hold stretch.
8. Lower Back: Stand with your arms extended vertically overhead. Lift your chest up and arch your back. Bring the arms back as far as possible.
9. Glutes: Lie on a mat and bend your knees. Cross one lower leg over the thigh of the other leg. Grab the back of the thigh with both hands. Pull your leg towards your torso. Hold and repeat on the other leg.

For more free, healthy tips, visit The Healthy Trucker