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Stretches for truck drivers to ease tension over the road

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Professional drivers will be the first to tell you sitting behind a wheel all day can be hard on your body and mind. Physical therapists have said that the movement and vibration inside a vehicle can contribute to musculoskeletal disorders, pain, and fatigue. But there are a few exercises CDL-A truck drivers can do out of the cab while parked that will help you take care of your body while over the road. Lauren Porat, founder of YogaSpark, shared these helpful moves with Marie Claire:

Full-Body Stretch

Stand tall, root your feet into the ground, take a big breath in, and sweep your arms all the way out to the sides, then up. On your exhale, bring your hands to heart center. Repeat 3-5 times, focusing on lengthening the front and sides of your body on the inhales, and grounding on the exhales. Make every breath bigger and more energizing than the last.

Quad Stretch

Stand tall, shift the weight to your left leg, and grab your right ankle from the front with your right hand. Pull your right foot toward the right side of your butt. Hold for 3–5 breaths and repeat on the left side. You can do this while holding onto something for support or raise your free arm to the sky for balance.

Forward Fold Hang

Stand with feet inner-hips-width apart, and gently fold your upper body over your legs. Place a slight bend in your knees to make a shelf for your torso and hold for 5-10 breaths to let the whole spine release. Option to grab for opposite elbows and sway from side to side. Option to take this one with legs crossed for an outer-hip stretch.

Side Squats

Hang in a straddle forward fold, point your toes outward, and bend the right knee, taking the right elbow inside the right knee and the left foot flexed. Switch from side to side 3-5 times, like a speed skater. Option to take hands to the ground for light support.

Simple Meditation

Stand tall, hands at heart center. Close your eyes and simply think “I am inhaling…I am exhaling.” Let the breath be fluid and easy. Do it for as long as you can to curb anxiety, distracted driving, and road rage.

 

Story Courtesy of Marie Claire.