The United States Labour Department recently conducted a
study and found that the largest occupations in the country were truck drivers,
who account for approximately 3.2 million people. In just about every form of
commerce, truck drivers play a significant role, from delivering mail to
packages and food, to trucks and cars. Truck drivers, and especially the long
haul ones, spend much time in trucks, spending close to 11-12 hours on the road
each day. Being the case, exercising on the road or in the truck can be a good
break; one that can yield fruitful results physically. Below are some exercises
a truck driver can easily do while or the road or in their trucks:
Hand Stretch
Considering the time truckers spend steering across the
nation or around and within towns, their hands, and fingers may begin feeling
painful or stiff to move once they are off the road. As such, using hand
stretches can help you decrease the pain as well as reduce the risk of chronic
diseases such as carpal tunnel syndrome or arthritis. During heavy traffic, you
can circularly rotate your wrist; either to your right or left. Additionally,
by the fingertips of one hand on top of the steering wheel, you can easily
stretch your wrist. By pressing your weight gently into your hand and holding
for a minute or so, you can stretch your hand and do so with the other hand as
well.
Abdominal Crunch
While you are on the road, you can also build up your
abdominals. You can do so by squeezing the muscles of your abdominals and
holding them for some time. For instance, hold the muscles for an entire news
report or song duration. Optionally, in the case you are unable to do so for
that long, you can purpose to squeeze your abdominal muscles for approximately
a minute or two. You can do this repeatedly while at a red light or each song
that plays on the radio.
Planks
Plank exercises can be easily done with drivers whose trucks
have a sleeper cabin during their break. Through this exercises, you can make
your back stronger by strengthening you are not only your core muscle but also
your leg and arm muscles. Anywhere you can find some space; you can begin this
exercise by getting on your knees and hands. With your palms in a downwards
position since your hands and forearms are on the ground, you can kick your
legs backward so that your toes receive all your weight. A straight line ought
to be maintained by your body while you hold the position for at least a minute
or two.
Shoulder Shrugs
Through the shoulder shrug exercise, your body can be
relieved of the tension and stress from the area of your shoulders. You can
easily do this while in traffic, or during your dinner or lunch break. For this
exercise, lift up your shoulders in a manner suggesting the ‘I do not know’
body language. Hold your shoulders up for a minute or two then back down and
perform it repeatedly as you drive or whenever you feel some stress or
tension.
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