Best Stretches for Truck Drivers

Sitting in a truck cab for long hours can be hard on your body in unexpected ways. Incorporating some stretches into your workout routine is a good way to keep your muscles from stiffening up and improve your blood flow while reducing stress. 

What stretches should truck drivers do?

Most of the below stretches can be done with no additional equipment at a truck stop or rest stop. Make sure to consult your physician if beginning a stretching or workout routine for the first time or if you experience any significant pain while performing the stretches. Start easy and slow to prevent injuries. As you perform these stretches regularly, you may see your range of motion improve as well as your overall health. 

Calf Raises

Start with both feet flat on the ground. Rock forward until you’re on your tiptoes. Hold for 5-10 seconds, then rock back so your weight is on your heels and your toes lift off the ground slightly. Hold for another 5 seconds. Release so your feet are flat again. Repeat 10 times. You can place your hands on the side of your truck to help you balance. 

Forward Fold

Start with legs shoulder-width apart. Breathe in deeply, and as you exhale, bend at the waist and let your hands fall toward your toes. Breathe in and out a few times here before standing back up straight on an inhale. Repeat a few times, and try to get your hands closer to your feet each time. 

Hamstring Stretch

Face your truck and place your palms on the truck. Step back until you can form a right angle by bending at the waist. Breathe deeply and press your palms into the truck. You should feel your hamstrings stretch. 

Arm Rotation

Stand at the edge of your truck and place one palm on the vehicle with your arm stretched out. Rotate your body away from the truck until you feel a stretch in your arms and chest. Repeat with the opposite hand on the truck. 

Butterfly

If you have a yoga mat, you can lay it on the ground and sit on it. Otherwise you can do this sitting on your bed inside your cab. Put the soles of your feet together so your knees bend outward almost parallel to the ground. Bend forward at the waist to get your forehead to your feet. Breathe deeply and bend forward on an exhale to get a deeper stretch in your lower back.

How do you stretch while driving?

If you’re stuck in traffic or otherwise unable to leave your truck, you can definitely do some stretches inside the cab. Neck stretches and hand stretches are ideal since you don’t need to be standing to do them. 

Neck Stretch

Reach over your head and place your palm on the opposite ear. Pull gently to get your head close to your shoulder. Repeat on the other side. This helps relieve tightness in your shoulders and can prevent neck pain.

Arm Cross

Put one arm straight across your chest and use your other arm to pull it closer to your body. Hold for a count of 5. Repeat with the other arm. You should feel a stretch in your triceps and shoulders. 

Physioball Stretch

Raise one hand above your head and bend your elbow so your hand reaches down your back between your shoulder blades. Use your other hand to hold your elbow and pull to get a deeper stretch. Breathe deeply and hold for 5-10 seconds. Repeat on the opposite side. This will stretch your biceps and forearms. 

Wrist Flexion

Reach one arm straight out in front of you with your palm facing forward. Use your other hand to grasp your fingers and gently pull them back toward your body. Hold for 5 seconds. Repeat with the other hand. 

Prayer Stretch

Place your palms together as though you’re praying. Lower your hands and press them together until you feel a stretch in your wrist and fingers. Hold for a few seconds. 

How do truck drivers avoid back pain?

Avoiding and alleviating back pain is a top priority for many truck drivers. Preventing back pain while truck driving is easy if you invest in a high quality seat cushion, keep your pockets empty while sitting, and do some stretching. Yoga and light exercise are both great ways to relieve any muscle stiffness in your back. Many truckers also use pain relieving medicine and ice or heat when their back is causing them pain.