Key Stretches for those who Drive A lot
Picture this: you drive for hours on end, and when you get to your final destination, you try to get out of the cab, and the soreness hits. You can barely stand upright without lower back and neck soreness, not to mention the tightness in your shoulders, hips and calves.
How in the world can driving be so taxing on the body!?
Prolonged sitting can cause tightness, especially in the hip flexors, hamstrings, calf, pectoral, and neck muscles.
Regular stretching is key to maintaining your flexibility and comfort. Take a few minutes as often as you can to stretch.
A general guideline to get started is 3-5 repetitions, holding each 5-10 sec.
Hamstring Stretch: Stand with one foot on the step of the truck. Lean your body forward until you feel a stretch behind your thigh. Make sure to keep your back and leg straight and have a hand-hold on the truck for stability.
Calf Stretch:
Place hand on the truck for support then place one
leg behind with your heel on the ground and the
knee straight. Keep the torso upright and bend the
front knee while leaning forward to feel a stretch in
the calf.
Hip Flexor Stretch:
Stand with your feet staggered. Tuck your tailbone
downward and keep your back straight, then shift
your weight forward on to your front leg. A stretch
will be felt in the front of the hip/thigh of the back
leg. For additional stretch, reach the arm overhead
to the opposite side during the stretch.
Back Bends:
Standing with your hands on your hips. Bend your
back backwards, arching the lower back. Return to
the starting position and repeat.
Chest Opener:
Grasp your hand behind your back and push your
hands downward and away from your body. You
should feel a stretch in your chest and the front of
your shoulders.
Chin Tuck: Tuck your chin in without tilting your head down. Return your head to the original position. Repeat.
Neck Stretch:
Place your hand on your head and gently pull down towards your shoulder until a stretch is felt on the
opposite side of the neck. Hold this position.
.
Prevent soreness, incorporate stretching into your daily routine, and discover how good your body can feel after a long day of driving.
Disclaimer: The stretches and exercises shown are for demonstration purposes only and should not take the place of medical advice. Contact us if you are unsure where to start or want a specific injury prevention program specific to you or your job.
About the Author:
Dr. Renee Anderson is an integral part of our onsite and near-site team. She is highly skilled at treating work-related injuries and preventing injuries with prevention programs and job site analysis. Dr. Renee has many years of experience working with fleets and drivers whose jobs require a lot of time on the road. She uses these strategies to help set the employees she works with up for success.