Trucker stretching on a pier.

The Stretch Every Trucker Needs To Know

The trucking industry can be a very rewarding career. Like many other jobs, there are pros and cons to choosing this industry. Truckers are legally allowed to spend 11 hours a day driving. On average a trucker will drive around 125,000 miles annually. With that being said, truckers are not getting the right amount of physical activity. Sitting down for most of the day can start to cause pain in the body. Many truckers have reported feeling back, neck and knee pain.

Here are stretches that every trucker should be doing to help minimize their body pain.

Back Stretches

  1. Prayer Stretch

Tuck your legs underneath, sit back on your heels, bend forward at the waist, extend your arms out over your head onto the floor and hold for 30-60 seconds. Repeat this 3-5 times

  1. Single Knee to Chest

Lie on your back with one knee bent and one leg straight. Place hands behind your leg and pull back towards your chest until a light stretch is felt down the back of the leg. Hold stretch for 30-60 seconds, switch legs and repeat. Stretch each leg 3-5 times.

  1. Back Bend

Place your hands on your hips, behind your back and start to lean back. Hold this stretch for 5-10 seconds. Repeat 3-5 times.

Stretches to relieve neck pain

  1. Forward and Backward Tilt

Start with your back straight. Lower your chin towards your chest and hold for about 15-20 seconds. Next, tilt your chin up toward the sky and bring the base of your skull toward your back and hold for about 10 seconds. Repeat 3-5 times.

  1. Side Rotation

Start with your back straight. Slowly move your head to right until you feel a stretch in the side of your neck and shoulder. Do the same for the left side. Repeat several times a day.

  1. Shoulder Roll

Raise your shoulders straight up and move them in a forward circular motion. Then, start to move them in a backwards circular motion. Repeat each 6 times.

Stretches to relieve knee pain

  1. Quadriceps Stretch

Bend your left knee and grab your left ankle. Bring your left foot behind you. Begin pulling your leg up and back while keeping your torso and head in alignment. Hold for 30 seconds and switch legs. Repeat 3-5 times.

  1. Hamstring Stretch 

Lie down on your back and extend your right leg in front of you. Bend your left leg and wrap your hands around the back of your left thigh. Pull the leg slowly toward you. Hold for 20 seconds then switch legs. Repeat 3-5 times

  1. Side Lunge

Stand straight with your feet apart. Move feet to a 45 degree angle. Lunge to one side and hold for 30 seconds then switch legs. Repeat 3-5 times

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Maranda Heaverin

Maranda Heaverin

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