Whether your New Year’s resolution is to get in shape or you’re just looking to ease some of the pain and stiffness that comes from sitting during a long drive, these exercises are perfect for any commercial truck driver. You can complete them inside the cab or grab a mat or towel and do them at a truck stop or even outside. Make sure to only move in pain-free motions, and if you have any health issues consult your doctor first.
1. Lower Back Rotations
Begin lying on your back with your knees bent and feet resting on the floor. Keeping your back flat, slowly rotate your knees towards the floor until you feel a gentle stretch in your back and hold 2-3 seconds. Reps: 10-15 Sets: 2-3.
2. Child’s Pose with Thread the Needle
Begin on all fours. Slowly sit your hips back towards your heels, then reach one arm under your torso, allowing your shoulders to rotate and hold for up to 30 seconds. Repeat on the opposite side. Make sure to look at your hand as you move your arm. Reps: 2 Sets: 2.
3. Press Up
Begin lying on your stomach with your hands by your shoulders resting flat on the ground. Push against the floor with your hands, bending your back upward gently, and hold for 2-3 seconds. Reps: 10-15 Sets: 2-3.
4. Single Knee to Chest Stretch
Begin lying on your back with your legs straight. Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower back. Make sure to keep your back relaxed and flat on the ground during the stretch. You can also use a towel or strap around your knee to bring your knee towards you if you cannot reach your knee with your hands. Reps: 2 Sets: 2.
5. Side Lying Rotation
Begin lying on your side with your legs bent and your arms together straight in front of you. Lift your top arm straight up and over to the other side of your body and hold 2-3 seconds. Make sure to keep your knees together and only rotate your back and upper arm while your hips stay facing forward. Reps: 10-15 Sets: 2-3
If you’re looking to add in extra trips or want to become a driveaway driver, click here to learn more about driving for ATC Driveaway!