Become a More Focused, Relaxed, and Rejuvenated Driver

Tips to Help You Become More Focused and Aware Behind the Wheel

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Truck drivers play an important role within the economy and do their part in keeping it healthy, and running. The same should be said for drivers, and their bodies. In order to be effective, and keep freight flowing, they must be at the top of their game.

Here are a few stretching and exercise tips that can be implemented into a daily routine on the road, during a break, or before breakfast. These activities will help drivers become more alert, aware, and healthy while on the road.ace your hands on your lower back, around the hips. 

Lean back to stretch, and hold for 5-10 seconds; repeat this for 5-8 reps. This stretch will help decompress the spine!

Stretching

Back Bends

Place your hands on your lower back, around the hips. 

Lean back to stretch, and hold for 5-10 seconds; repeat this for 5-8 reps. This stretch will help decompress the spine!

Front Bends

Place your hands infront of you and slowly lower them towards the toes.

Lean forward and hold for 5-10 seconds; repeat this for 5-8 reps. This stretch will help loosen the hamstrings and increase leg circulation!

Neck Stretch

Place a hand on the side of the head and the other stretched out beside you, then gently lean your head to the opposite  side.

Using the outstretched arm, try to reach out as far as possible while also moving the neck as far as possible the opposite way, then hold for 5-10 seconds; repeat this for 5 reps.

This streth will relieve tension build up in the shoulders and neck!

Wrist Bends

Place your fingers on the steering wheel.

Bending the wrist forwards and backwards, hold each bend for 5-10 seconds; repeat this for 5 reps.

This stretch will help relieve tension in the wrist and  fingers!

Exercise

No gym required! The following exercises are easy to do, will help relieve tension, and can be done from the comfort of your own truck while you’re on the road or taking a break!

Walking

The most basic of all exercises. Before starting the day or when taking a break, try walking a few laps around the truck. This will help get the heart rate up, and the blood flowing. Try to make it a habit of parking in the furthest spot in the lot, that way it forces you to get some walking in each  day.

Pushups

These can easily be done within the cab because they only require body weight and minimal space. Pushups can be used to strenghten the core, posture, flexibility, and strength!

Abdominal Crunches

This is a variation of sit-ups that can be done while on the road driving. Squeeze the abdominal muscles, and hold it for one to two minutes or for the length of a song. This can be multiple times a day so feel free to implement some variation in times that you squeeze the abdominal muscles!

Situps

Another excercise that can easily be done within the cab due to requiring very minimum space. Doing a few situps before you starting the day and going to bed can work wonders for your core muscles!Sit-ups

Planks

Tricep DipsThese can be done within your cab by finding a flat spot to lie down and making your body parallel with the floor. Lift your body onto your forearms and toes while contracting your core and try to hold this position for 30 seconds to 1 minute. Try to repeat this 3-5 times.

This is an easy and effective workout for your arms than can be done within your cab. They can be done on the ground, or by using your bunk or chair as a support. Once you are set up in a comfortable position, tighten your core and lower your body into the dips position by bending at the elbow.

Shoulder Shrugs

This is an easy exercise that can be peformed while waiting at a stoplight, stuck in traffic, or on a break. Simply lift your shoulders and try to touch the bottom of your ears, then hold this position for a few seconds. Try to do 10-20 reps throughout the day!

Always consult with your physician before beginning any exercise or stretching. This general information is not intended to replace your healthcare professional. If you experience any pain or difficulty with these exercises or stretches, stop and consult your healthcare provider.