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Wednesday, July 15, 2015

#Wellness Wednesday: Exercises to Get You Through the Traffic


Cross-state travel can be tough, especially when you hit traffic or inclement weather. But worry not, Trucking Nation, because the next time you hit traffic or weather so bad you have to pull off to the side of the road, or stop at a truck stop, we’ve got you covered.

Exercising while driving a truck is difficult. Most of the time you’re in a sitting position, driving a giant vehicle where one wrong move can mean a loss of control. But while driving across state lines and all over North America, you may find yourself spending a lot of time parked to avoid road dangers, construction, or to get some much-needed rest from the road.

That’s where we come in. It only takes a few minutes to get some much needed exercise. A little bit of healthy movement, breathing, and stretching will go a long way.

4 Simple Exercises to Get You Through the Traffic


These exercises are so easy you don’t even have to get out of your truck! Because nobody wants to stand in the rain or be ogled by passing drivers in a truck stop parking lot.

Wheel Push-ins

  • This exercise is basically the same as a push-up, and with the large cabin in your truck they should be a breeze! Put your hands on the wheel at 3 and 9 o’clock and squeeze. Both of your hands should be pressing towards each other. Do 3 sets of 10 and hold each one for an entire second. 
  • Then you can stretch by sitting tall, lacing your fingers behind your hips, and pushing your chest forward and shoulders back. 

Wheel Pulls

  • Much like the Wheel Push-ins, but going the opposite direction. Place your hands on the wheel at 5 and 7 o’clock with your palms facing you. Pull against the wheel, working the muscles in your forearms and upper arms. Do 3 sets of 10 and hold every pull for 1 second.
  • To avoid muscle aches, stretch by lengthening your arms with your palms up and clasping your hands together, pulling one arm to the side, holding for 3 seconds and then pulling the other.

Upper Back Presses

  • This exercise is great for your posture and lower back. Sitting in a truck for long period of time can definitely wreak havoc on your back muscles! All you need to do is place your hands gently on your steering wheel at 3 and 9 o’clock and push your shoulders and upper back into the seat behind you. Again, you should be holding this exercise for a full second, and you should do 3 sets with 10 reps.
  • Stretch your back by interlacing your fingers in front of you and pushing your palms upwards towards your windshield.

Calf Raises

  • This is one of my favorite exercises because you can literally do it anywhere! All you have to do is lift and lower the heels of your feet while putting weight on the balls of your feet and toes. You can even take it a step further, lifting yourself up in the seat and working your glutes. Make sure you’re still holding for a full second before moving on to the next rep. Do 3 sets of 20 reps and then stretch!
  • Stretch by straightening your legs off the floor and flexing your feet by pointing your toes for 10 seconds. 

It’s just that easy! It may not seem like much right now, but little things you do every day will build up and help you on your wellness journey. So keep up the good work, Trucking Nation!

Got some tips for how to stay healthy on the road? Or maybe you just want to share some highlights from your own wellness journey. Drop us a line on Facebook or Twitter! We love hearing from you, Trucking Nation!

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