Cage Road

Cage Road

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Recent studies have highlighted the poor exercise opportunities and habits many professional long haul drivers have. Long hours and the demands for delivery can put extreme stress on spines and nerves. Some experts suggest increasing exercise by walking around the truck twice at each stop. Its a good beginning but not enough to lower blood pressure or lose weight. Healthy food in good proportions en route definitely helps. Staying hydrated with water will also help to fight fatigue and lower hunger. There are many great exercise programs available but start small and work up to a full body work-out - at your destination - for the best success.

Introduce safe, small, targeted stretches to ease back pain, tight shoulders and sore necks while behind the wheel will begin to ease some of the pressures on problem areas and increase body awareness. Keeping your back flexible and working chronically sore areas can help you arrive with energy to spare.

You know your body better than anyone, so listen deeply, honor your limitations and begin gently. There should never be pain and remember to keep breathing. Do only what is comfortable for you and keep safety in mind at all times. Introduce these first at stoplights or before moving the vehicle. Soon the moves will become automatic but you should feel the effects immediately.

Here are a few very basic stretches to work the low, middle and upper spine:

Tailbone tuck: This will bring more flexibility and increase blood flow in the lower spine. Begin by picturing the tip of your tailbone and then pull it down into the seat slowly and gently. Be sure to keep breathing. Next pull the tailbone forward as you slowly scoop your hips forward. Hold and breathe. Slowly tilt your hips back into the seat, which also massages the lumbar area. Hold and breathe. Repeat this several times to begin warming up the lower lumbar area and releasing tension.

Rib Shift: This increases blood flow in the mid spine and boosts energy. Keeping your hips still and facing forward, isolate your rib cage and slowly shift it to the right. You may move just and inch or so in either direction initially and still benefit from the stretch. Come back to center and then shift your ribs to the left. Next shift right again while pulling down on the left hip slightly. Hold and breathe. Release and shift to the left while pulling down on the right hip. Repeat several times and keep breathing.

Shoulder Twist: Sit up straight in the seat with both hands on the wheel. Keep your hips facing forward as you twist your shoulders and ribs slightly to the right, pulling the top of the shoulder towards the center of the steering wheel. You shift just your upper torso. Breathe, release and twist to the left. Repeat and remember to keep breathing.

As you continue with these moves, notice how your body responds and keep doing what works for you on every leg of your journey. Practice daily for the greatest relief and benefits over the long haul.

Elaine Masters, Trip Wellness Specialist RYT, author of the award-winning Drivetime Yoga audio book and Flytime Yoga, booklet and passport wallet. http://www.DrivetimeYoga.com. Copyright August 2, 2010. Drivetime Yoga and Flytime Yoga are registered trademarks.

Manilla Road - Cage of Mirrors