How To Move More When You Sit All Day!

When you spend time at a desk or behind the wheel of a truck all day, it gets much harder for you to want to move and exercise. Sitting all day can be a pain in the back (literally), however, as the pressure on your backbone and bottom can cause pain in the legs and cause you to slump. Sitting for long periods of time can also lead to long-term health problems, including anxiety, depression, diabetes, and weight gain.

how to move more when you sit all day mother trucker yoga blog

When you increase your daily movement, you can reduce the risks of any of the issues that long-term sitting can cause. A sedentary lifestyle is actually pretty hard to maintain because your body wants to move. Perhaps on your down days, you can start bulking up at the gym – and you can learn all about that here. When it’s time to be at home again, you can start adding in some more movement. Increasing your daily movement may be tough at first, but with these strategies, you can start getting moving! Incorporating trucking fitness into your day isn’t difficult when you break it down.

5 Ways to Increase Daily Movement:

Go for a walk.

Whether you are at a desk or not, you can get up and move around. Walk around the office, go out for lunch and walk the block a couple of times. If you’re a trucker, you can get out at rest stops and go for a walk to stretch your legs, too. Even if you are on long drives, you can schedule a walk for 20 minutes at a time each time you stop for something.

Stretch your body.

For each time you stop on your route, stretch your arms and legs. You need to make stretching a habit so that you build it into your routine every single day. A stretch doesn’t have to be a full yoga routine, but you do have to do what you can to make your body feel supple. 

Sit up straight.

When you are sitting for long periods, you need to train your body to remain upright. Slouching your shoulders and hunching over is awful for your spinal health, so make sure that you are sitting up straight. Putting some time into learning how to sit up can make a huge difference to your ability to move well and it stops you from being so stiff!

Move while you watch TV.

When your show is on, move your body. Run-on the spot, do some jumping jacks, and even do some strengthening exercises and stretches. All of these things are so beneficial for the body and it’s a good way to relax before bed. 

Make your movement consistent.

Park your truck or car far away from your destination and walk more. Use the stairs and not an elevator. Get off public transport early and walk the rest of the way. There are so many ways that you can be consistent with your movement and add it into your day, even when you are spending most of it sitting down or still.

 

Moving more has to be a part of your day – make it so!

Are you or your trucking company looking to take their truck driver fitness and truck driver wellness up a notch? Let Mother Trucker Yoga be your trucking fitness company and show you how with small simple changes you can feel better wherever you are.

We Are Your Trucking Fitness Company

Welcome to Mother Trucker Yoga, your trucking fitness company. Here at Mother Trucker Yoga®, we focus on small, simple changes that lead to the big results™. We are not interested in giving you another gym-based fitness program or fitness app for you to watch exercises and then do them for maybe a day, week, or month and then never do them again.

We focus on “fitting health and movement into your everyday life”. We are the first and only trucking fitness company that uses the lifestyle practices like mindfulness, breathing, and stress relief taught through yoga to help drivers in their health and wellness journey.

Our Mission at Mother Trucker Yoga

Mother Trucker Yoga® believes that you can feel better wherever you are with small, simple changes that will lead to big results. No matter your situation, no matter your environment.

Mother Trucker Yoga® wants to help 1 million drivers change lanes in their health and fitness by 2031. Whether you are a truck driver, an Uber driver, a bus driver, an Amazon driver, someone who finds themselves behind the wheel for hours a day- we want to help you.

As your trucking fitness company, we want you to know that we understand. And just like you want a lifelong expert mechanic working on your truck, you definitely want the same when it comes to working on your body, mind, and health. For many, jumping on the health and fitness bandwagon is an afterthought. Meaning everyone else is talking about it, so we should too. But not at Mother Trucker Yoga.

For nearly 20 years, I have been deeply rooted in health, fitness, mindfulness, and movement.

Hope Zvara, CEO & Founder of Mother Trucker Yoga

why we are differnt MTY page

Our Method at Mother Trucker Yoga

Most people focus on the WHAT when trying to help others solve a problem. And when it comes to fitness and health, this is where people stop. And in turn, you never get the results you are looking for.

Here at Mother Trucker Yoga®, we help drivers just like you implement small, simple changes that will lead to big results by adding more movement into your day, every day. So rather than removing yourself from your day-to-go “workout” and only focusing on the what, we focus on the HOW, WHY, WHAT and WHEN. And it’s these small, simple changes, when implemented correctly, where drivers see the biggest changes.

We want to help you feel good again and show you the path to improving your health by moving more, and making small yet powerful changes. And when implemented correctly, you are looking at lasting results that you, your family, and your company can enjoy.

Find out about our Trucking Fitness Corporate Programs HERE

STIFF Mother Trucker Marc Springer

Strong Driver – Benefits to Strengthening Exercises

In our twenties, we typically feel invincible, like we can do anything and are unbreakable. Then in our thirties, we may feel a little wear and tear, but for the most part, we are at the peak of our lives. But by age forty, fifty, and sixty, the ability to carry loads of life the way we use to start to show signs of weakness both mentally and physically.

Having Strength means

  • Having strength does not mean we are the strongest person in the room. 
  • Having strength does not mean we can do 100 push-ups in a row. 
  • Having strength does not mean that we are working out 24/7. 

Being strong is an inner game just as much as it is an outer game, and the two often play off each other. As we age, life can often get busier; we have more responsibilities and more things pulling at our focus. They sacrifice exercise, movement, and mental wellness to meet those other needs’ demands for many. 

If you feel exhausted, mentally spent, short-tempered, distracted, lacking excitement for life, even showing signs of depression, you don’t need more rest; what you need is to feel strong again. 

Whether you are a truck driver, someone who sits at a computer all day, or on your feet doing every task known to man, when you don’t physically feel strong, it impacts how you feel mentally. Which in turn affects how you live your life.

“As a recovering addict and someone who has experienced the depths of depression firsthand; when you use your physical body in a way that helps you feel and build strength, it dramatically impacts your mental strength and state of mind as well. It was yoga that gave me my first glimpse beyond high school gym class at what feeling strong tasted like. And every time I would strike a pose, do a Plank, or hold a Downward Facing-Dog for what felt like 5 minutes, even though I was shaking, it was mentally building strength just as much as it was physically. I kept coming back to yoga. All the poses challenged my body in a way I had never been before; they looked easy but took such a tremendous amount of physical and mental strength. It taught me how to shift my mind away from the weight of the world and into the moment and task at hand. I felt strong. Many think yoga is just stretching or meditating. Still, yoga is a total body experience that many do not fully understand until they participate in the first, second, and even tenth time.” 

But why build strength? 

Why focus on exercises and movements that build muscle? As we age, we lose three to five percent of our muscle mass each decade after age thirty. But if you aren’t doing anything to maintain what you have, that number only grows, and your body loses muscle, that is. It’s a misconception that to build muscles; you need to lift heavy weights. Research has proven that after age thirty, switching to lighter weights or focusing on resistance training has a more powerful impact on your physical body and decreases the chances of getting injured. So for all my friends out there who are worried about that bum shoulder or aching hip or back, lighten up. There are more ways than heavyweights to build your strength back up. 

Don’t forget the impact of feeling physically strong has back on your mental state. Even if the weight feels heavy or the Plank feels shaky, the effect it has on your brain, thoughts, feelings, and outlook on life is nothing short of transformative. Working out regularly for just 20 minutes can boost long-term memory by 10%. It also improves cognitive function by increasing blood flow to the brain and slows down dementia.

What are Strength Training/Exercises?

Strength training, typically known as weight or resistance training, is an anaerobic exercise that includes the breakdown of glucose (sugar) for energy without oxygen.  Strength training plans to assemble and keep up muscle tissue using bodyweight or external obstruction, for example, free-loads, weight machines, or resistance training. Weight training can be utilized to reinforce and build up significant muscles, like the legs, back, glutes, chest, shoulders, arms, and midsection. These muscles are all needed in daily tasks and help reduce pain. Stretching allows our body to release tightness, pulling, and snags in our tissues that could be causing pain and discomfort. But building strength also allows us to reduce pain and discomfort by ensuring the muscles in our body supporting us are at peak performance and up for the job. 

Benefits

I believe taking care of your body is about balance. Not that fancy balance where life is a walk in the park talk. But balance where you give your body a little bit of everything. A few stretches, a dash of cardio-like walking, or even stepping up and down off your step while you are parked all counts. But let’s not forget the need to build and maintain your strength. 

When we focus on building up strength and toning our muscles we:

  • Make the muscles of the whole body stronger.
  • Stimulate bone growth.
  • Lower blood sugar level
  • Help in maintain weight.
  • Improve posture and balance.
  • Reduce mental fatigue.
  • Improve memory.
  • Improve oxygen to the brain through more regular breathing.

 Exercises to Build Strength

There are many ways to build up strength no matter what age you are, and when you live over the road as a truck driver, you often have to use what you have. Not every driver has time, means, or ability to pull over and park near Planet Fitness or have a total weight or gym set up in their truck. Many carrying around dumbbells or fancy equipment is not first on their necessity list when packing their vehicle for their next trip.

Planks and Push-Ups on the step of your truck.

Throw on a pair of gloves and use your truck steps or your frame steps on your trailer to set your body up for these quick moves.

Your body weight is an excellent way to maintain strength and it up as well. Plus, moves like this require no extra equipment to travel with, but if you have the equipment, make sure you have a secure toolbox to store it in your truck.

Plank on the truck Mother Trucker yoga

 

 

 

Bicep Curls, Tricep Extensions, and Shoulder Overhead Presses.

You don’t need a zillion moves, just a few good ones to keep you moving strong. If you are traveling and tight on space, swap out an actual hand-weight for two wrenches, water jugs, or something heavy inside your truck. No one said fancy is necessary. 

Try to do ten reps of each move one to three times a day. With all that sitting at the wheel, posture and upper body strength and tone can begin to fade. Ensure you have a supportive seat and your steering wheel at the proper height not to cause shoulder or neck pain. But when you aren’t driving, you snuck in a few quick strength-building moves that you can do anywhere in under five minutes. 

Bicep curls weights mother truckeryoga blog

 

 

 

 

 

 

 

 

 

 

 

 

 

Resistance Band Training.

There are all sorts of fancy resistance band kits available for purchase, but you don’t need any of them. All you need is a six to eight-foot physical therapy grade resistance band, a door loop, and a loop band to get the job done. I love resistance bands because they are easy to travel with and fit into a purse, bag, or door cubby. Resistance band training is fantastic for building up joint health and maintaining lean muscle mass. As we age, it’s my number one choice for strength training next to body weight. 

Next time you are at the truck stop, thread your resistance band through the door loop, close the door, grab each side, and pull down. Get creative, try using one arm and pull, or create a combo and as you pull on the resistance band, add a squat. You can quickly build hip and leg strength with a loop band by placing it around your ankles and walking ten paces forward and back or doing a lap around your truck. Adding in resistance band work a few times a week, even just five minutes, you will notice a difference in posture, strength, and a reduction in joint pain. 

resistance band training mother trucker yoga blog

 

 

 

 

 

 

 

No matter what type of strength training you choose to incorporate into your day as a driver, the most important thing is that you add it in. Paying attention to your physical strength and feeding your physical body what it needs will also benefit how you feel mentally. If you want to improve your mental wellness and mental strength, consider adding a few moves to build your physical strength first. Before you know it, your mind and body will feel like they are twenty again but with the wisdom of a forty, fifty, or sixty-year-old. 

Happy Moving!

Trucker’s Shoulder: 3 Healing & Strengthening Tips

Any given trucker will feel strain in their hands, back, and knees after a long week of driving. Some of you may even feel strain in your shoulder, particularly if you’re driving through a beautiful but challenging winding mountainous road. The rounded socket fits the humerus, and each shoulder has four different muscles that encapsulate it. Let’s see how we can make each muscle loose and strong so our shoulders don’t make us squint in pain when we’re making really tight turns.

The rotator cuff

 

For most of the injuries and pains you hear about the shoulder joint, refer to the rotator cuff. The rotator cuff tendon lays along the top of the shoulder and folds down over the shoulder joint. It is responsible for elevating our arm outward, upward and it also stabilizes the shoulder during twisting or rotating movement. Here are some exercises you can do to strengthen it.

 

  • A doorway stretch is great for several reasons. You can moderate how much rotation and force goes through the rotator cuff, it’s easy to do standing or kneeling, and it doesn’t require any equipment.
  • High-low rows. Hold your arms out in front of you like you’re holding two milk jugs. Then slowly bring your fists by either side of your ribs. Do about 10 reps for 3-4 sets. Take your time.
  • Pulling the cord. With a jump rope or tension band, stand on it and make the motion of pulling a chainsaw or lawnmower cord. Rotate with the movement by opening up your outer hip.

 

Front deltoid

 

The front deltoid is the smallest of the shoulder muscles. It’s used for raising objects directly in front of us. As truckers, your arms are extended over the wheel for long periods of time, and you are lifting objects up and over the rear loading bay. If you feel strain in your deltoid, here is what you can do.

 

  • Standing/sitting toe touch stretch. It’s fundamental, easy to do. Sit or stand and without bending your back, try to touch your toes. This stretches the front deltoid, and it feels great. If you cannot do this, bend your knees and keep your weight more forward if you are standing. And if you are sitting, bend your knees and prop your knees with a pillow. 

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY BLog

  • Cross-arm stretch. Move your arm at a 90-degree angle over your chest, and using your opposite arm, pull it over the chest while preventing your back from rotating in its direction.

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY 2

Want to know more about this great shoulder stretch? Check out our video that will walk you through the importance of stretching your shoulders and another version of the stretch you can try out too!

  • Angle stretch. With your arms behind your back, clasp both hands and push your shoulders as far back as possible. This is an intense stretch, so take your time. And if you are not able to clasp your hands behind your back, use a belt or even your Good-N-Tight to help you create the stretch. 

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY 3

Further care

 

If your shoulders do still hurt and you need further care, contact in-home physical therapy services to give you Hospice Care. They help people of many ages deal with chronic pains and rehabilitation. They arrive at your home to give the care, so that saves you time, gas money, and hassle. They’ll bring all the relevant equipment you’ll need and run you through the exercises step by step. It’s a great way to have a helping hand, getting you back on the road to recovery.

 

The shoulder joint is amazing, and without it, you could not be the awesome truckers you all are. So take care of the muscles and tendons by doing some of these exercises and stretches. 

Let us know here at Mother Trucker Yoga what you think in the comments below.

And don’t forget when you are in pain after you do some stretching to lather on some STIFF Mother Trucker pain relief cream to help your muscles heal fast!

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Plantar Fasciitis and It’s Relief Options

Plantar Fasciitis

Plantar Fasciitis is a cause of heel pain, often found in adults over the age of 40. However, if you sit for long periods or are on your feet all day or engage in activities like running, you may find yourself in a painful situation. 

It is a common cause of heel pain that can turn into a chronic condition if ignored. But this tightness can also be tied to and create calf tightness, knee pain, even hamstring tightness because everything is connected. 

Plantar Fasciitis can come and go but can also shift from foot pain and tightness to Achilles tendon or caf tightness and leave you thinking these are different conditions when, in fact, they are all connected- literally connected. Those issues are all connected, like one big catsuit. 

Plantar Fasciitis can affect your way of walking and cause injury to certain parts of your body like knees, legs, hips, or back. Most people try to treat plantar fasciitis with shoe inserts, but that is not a treatment that is only masking the pain. 

The plantar fascia is a thick, netlike ligament that connects your heel bone to the front of the foot. It supports the arch of your foot and absorbs the shock when you walk. Too much pressure on this ligament can cause the fascia to tear. These tiny tears inflame the ligament. As a result, you experience heel pain while walking or standing.

Plantar Fasciitis Causes

  • Running
  • Being on one’s feet for long periods
  • Wearing ill-fitting shoes
  • Poor muscular in your feet
  • Wearing high heels
  • Imbalances in the feet (excessive pronation or supination)
  • Being overweight
  • Having tight hips
  • Having tight calves
  • Wearing shoes for long periods
  • Not walking enough

Plantar Fasciitis is a common problem experienced by runners. Those with jobs that revolve around being on their feet often have a higher risk of developing plantar fasciitis. You can develop plantar fasciitis through high-impact activities or sports that involve a lot of walking, running, or jumping. However, on the flip side, if you find yourself sitting more than you should, this can also cause tightness in the arches, calves, and hamstrings, which can also bring about these types of issues. 

Overweight or obese individuals are at a greater risk of developing this problem due to the increased pressure on their plantar fascia ligaments. This is especially true if the weight gain is sudden. Pregnant women often suffer from this problem in their late pregnancy due to the increased weight and stress on their arches. And even after giving birth or after losing weight, you can still find yourself suffering from foot pain if not cared for properly.

Plantar Fasciitis Symptoms

Plantar Fasciitis typically causes pain at the bottom of your heel or the bottom mid-foot area. The pain is usually worse when you take your first few steps in the morning or when you’ve been sitting or standing for long periods. People with plantar fascia don’t usually experience the pain during the activity but after it. After working with thousands of people over the last 17 years, I have found that many with plantar fasciitis also have chronically tight Achilles tendons and calves. So if your foot pain comes and goes, ask yourself where it hurt when your feet don’t? Remember, it’s all connected!

Plantar Fasciitis Relief Options

Stretching and strengthening exercises can help you relieve symptoms. Try stretching exercises for plantar fascia, calves, and Achilles tendons. 

 Like the Functional Calf Stretch to help stretch the tendon and bring more mobility to the calf, ankle, and foot. 

Functional Calf Stretch:

  1. Stand tall 
  2. Take a casual step back 
  3. Point both feet forward and keep your feet hips distance or wider
  4. Square your hips forward and bend your front knee over its ankle
  5. Exhale, bend your back knee as far as you can without lifting the heel
  6.  Inhale, straighten the back leg
  7. Repeat this process ten times on each side
  8. Watch the back knee and ankle and keep them from falling inward

Mother Trucker Yoga Functional Calf Stretch Blog Plantar Fasciitis 1

Mother Trucker Yoga Functional Calf Stretch Blog Plantar Fasciitis 2

That fascial tendon has become much like plastic, and so in the beginning, it may feel more uncomfortable than the latter. So consider icing afterward or stretching every other day until that plastic softens to be more elastic. 

Strengthening exercises for your lower legs and foot muscles. It is essential to break from certain high-impact activities involving running or jumping to give proper time for the plantar fascia to heal.

When a part of your body is weak, it is not the same as that same part being tight, and the two often get confused as one. When it comes to the plantar tendon, in my experience, it is often both. We walk around in casts all day (aka shoes), and so the muscles in our feet get lazy, then we walk barefoot and bring pain and think it’s that we are barefoot that is causing the problem, but it’s that we aren’t using the muscles in our feet enough and wearing shoes too often. Now a podiatrist that sells shoe inserts will probably tell you differently. But think about any inserts as temporary; you must stretch your feet and calves and build up strength. You can’t do that when you are sitting all day with shoes on. 

8 Ways to Soothe and Remedy Foot Pain

1.Take off your shoes. Yes, I know everyone else says to keep them on, but you haven’t allowed your feet to work in the way they are designed to. Ever met someone from a third-world country who has plantar fasciitis? Nope. Why? Because they walk barefoot, use their feet, and don’t cram their feet into ill-fitting shoes.

2. Drink more water. 

When our body is dehydrated, our fascia becomes sticky and restricted. And that 100% will lead to physical pain, tightness, and even cramping. You want to get a minimum of half your body weight in ounces, my friend. But today, start with one more bottle than yesterday.

3. Learn how to stand on your feet properly. 

Your feet are aching for you to listen to them. Posture starts at your feet. 

4. Stretch Your Feet.

Try sneaking in a little stretching each day. This can be Functional Calf Stretch like I suggested above or one of the steps of your truck or even in your sleeper (see our Mother Trucker Yoga membership site for videos) 

5. Try rolling. 

Some ideas: Mayo Fascia Release (rolling), invest in a mini massage ball or roller stick and start moving your feet and hips. For more ideas, you can check out this post on 4 Foam Rolling Hotspot for Fascia Release.

Foot Massage Ball Mother Trucker Yoga Plantar Fasciitis Blog

No matter what, plantar fasciitis is not a death sentence, and you most definitely do not have to live with it the rest of your life. But it would help if you started making small, simple changes to get the relief you are looking for. 

STIFF Mother Trucker Marc Springer

 

A Truck Driver Must: Steering Wheel Hand Therapy

A Truck Driver Must: Steering Wheel Hand Therapy

Truck drivers are gripping and clenching all day long. This can cause many issues that drivers may not realize come from doing what seems to be nothing… Gripping the steering wheel.
Hours a day, your hands are left in a clenching (flexion) position, day after day. This causes the fascia to create pathways, making it hard to do other things with your hands when you need them most!
“Having a weak grip can be an indication of many things, including arthritis, a pinched nerve, or a nerve injury, among other conditions,” says DeLuca. “Assessing grip strength, along with the patient’s medical history and other presenting symptoms, can tell us a great deal about the person’s overall health.”
There are many reasons one’s handgrip strength could be declining aside from the long hours gripping the steering wheel day after day, year after year as a truck driver.

Possible Causes for Grip Strength Issues:

  • Weakness in the hands and forearms
  • A pinched nerve (in the upper back, shoulder, or arm)
  • Arthritis
  • Nerve damage
  • Carpal Tunnel
  • Heart Problems
  • Fascial restriction/scar tissue
Self.com published an article that noted a study commenting on the following:
“Grip strength—or lack thereof—can actually have long-term health implications, too.

Research shows that grip strength is a good predictor of overall strength, which serves as a good predictor for overall health, including cardiovascular disease risk. In a large-scale study published in the journal The Lancet, researchers measured the handgrip strength of nearly 140,000 people across 17 countries and then followed subjects for approximately four years. The study findings revealed that lack of grip strength is a stronger predictor for death from any cause, including cardiovascular disease, than systolic blood pressure (the pressure in your arteries when your heart contracts).”

For drivers, this can be a great way to gauge one’s health and, more importantly, decide to do something about it sooner than later.

 

The good news there are many things you can do to improve your grip strength and many things a driver, even living over the road, can do to improve your overall health, wellness, and fitness.

Exercises Truck Drivers Can Do To Improve Grip Strength:

  1. Steering Wheel Hand Stretch

Pro Tip: Double down. While you are driving, use the wheel to stretch your hands REGULARLY! This is a great exercise to do (safely) while driving to help break up those moments of strain and boredom.
Steering Wheel Hand Therapy Mother Trucker Yoga Blog Hand Stretch
  • Holding the steering wheel safely, use one hand and press the thumb down again the wheel
  • Keep your wrist straight
  • Extend your fingers long
  • Place your thumb on the wheel & pull down
  • Repeat this with each finger individually and then with all four fingers together
  • Hold each one for 5 to 10 counts or unit the stretching subsides
  • You do not need to overdo this; make sure what you do is breathable
  • Repeat the opposite hand
  • Repeat 1-3 times a day
Do you love this move? There are more stretches you can do for your hands and wrists on our other blog post, 3 Stretches to Do to Improve Hand Mobility While Driving.
✋ Hands….they are quite important ❤️💥

2. Scapulae Push-Up

Steering Wheel Hand Therapy Blog Post Mother Trucker Yoga Scapulae Pushup
The shoulder girdle is often forgotten about when it comes to arm, elbow, and hand issues. But it can be a big factor when trying to rehab issues in those areas. The Scapulae Push-Up is my go-to for everyone BEFORE they want to embark on doing Push-Ups, as most people do them incorrectly and are leading themselves down a roadway of future pain, injury, and wondering where this all came from. The Scapulae Push-Up strengthens and mobilizes the muscles on the front of the shoulder blade and around the shoulder girdle to help you hold a strong Plank, help you get up from your Push-Up, and give you relief in your driving life from a thing like a shoulder and a neck pain, or arm and wrist pain. This move is great for steering wheel hand therapy.
  • Come to a Plank position on your truck step or the ground
  • Turn the folds of the elbows forward and draw your shoulders back
  • Tip your belt line up and into your abdomen for more core support
  • Without bending your elbows, pinch your shoulder blades together behind you
  • Then broaden them without hunching your back
  • Continue to do this 5-15 times in a row.
  • Do not sag the head or belly, and this moving is only 1-3 inches (not big)

3. Strength Building Pinch Grip

Steering Wheel Hand Therapy Pinch Grip Mother Trucker yoga Blog Post
Building strength is crucial to help aid the decline of grip-related issues. Throughout the day, find ways to strengthen your hands by pinch grip lifting tools or heavier objects to challenge the muscles of the hands. This can be with any object or with a weight, kettlebell, or weight training specific tool. Don’t overthink this. A little goes a long way. And every bit counts. This is one move to rescue your hands and give you a great session of steering wheel hand therapy.
  • Hold a weight, kettlebell, or heavy object between your pointer finger and thumb.
  • Slowly and mindfully lift the object off the ground
  • Work to hold it for up to 30 seconds
  • Repeat this 1-3 times a day to continue to improve pinch grip strength

4. Forearm Curls

Steering Wheel Hand Therapy Forearm Curls Mother Trucker Yoga blog post
When the forearm is weak, this can cause pain and grip issues in the hand and issues in the shoulder. This is as simple as using a weight or weighted object and doing wrist curls one to three times a day to build up the lost strength and tone in the forearm.
  • Hold the weight in your hand.
  • Bring your elbow to 90 degrees.
  • Drop the hand to extend the wrist as far as you can
  • Next, curl the weight up and bring your knuckles into your forearm as close as you can
  • Repeat this 10-30 times
  • Then hold the weight verticle and your hand sideways
  • Repeat the same process, but this time moving right to left like a gate closing and opening
  • Repeat this same process on the opposite side.

 

By taking the initiative to do something about things like this, you can lengthen your career, and more importantly find relief to do your job without nagging issues like this.

Attention Trucking Companies

Trucking companies must find this a necessity to help take care of their drivers. More than 80% of work-related injuries are repetitive injuries, which means it’s what the employee is doing day in and day out. Drivers need relief, and that relief can be something the trucking companies these men and women work for can give them.

Does your trucking company offer driver fitness and wellness programming and seminars for you and your fellow driver? If not or you would like to see them upgrade what they offer. Reach out to us here at Mother Trucker Yoga. Here at Mother Trucker Yoga, we leave the trucking to the trucking companies and drivers, and that way with nearly 20 years of experience working with people just like you, with real jobs, real ailments, and real pain, you can leave the health, fitness, and healing to us! CLICK HERE TO find more out about our corporate programming!

STIFF Mother Trucker Wrist Pain Graphic MOTHER TRUCKER YOGA BLOG

Common Issues From Sitting In A Truck All Day And How To Fix Them

Common Issues From Sitting In A Truck All Day And How To Fix Them

When you are on the road all the time, you are at increased risk for certain medical conditions. Of course, not every trucker is going to experience the same things, but there are some common themes running through the industry when it comes to health due to all the sitting that has to be done. In this article, we are going to be talking about some of the common issues that truckers face from sitting in their trucks all day, and some of the things that you can do to fix them. If you would like to find out more about this topic, keep reading down below.

Common Issues From Sitting In A Truck All Day And How To Fix Them Mother Trucker yoga Blog

Picture Location – CC0 Licence

 

Sore Back And Neck

 

The first thing that you are more likely to experience is a sore neck and back. Seeing as you are not using the muscles in your back and you are holding your neck up all the time, it’s no wonder that it begins to hurt. This is a problem because there’s not much you can do to avoid this other than to stop every so often and take a short walk, or lay down over your seats for ten minutes. Give your neck a break, and let your back muscles stretch in order to keep them in good condition.

 

If the issue persists, then you should see a chiropractor. They might be able to do something to help you, such as give you small exercises to complete, or you never know what!

 

Obesity

 

Another huge problem is obesity. When you are on the road a lot, you’re not getting the exercise that you need, you’re probably eating fast food more often than not, so really obesity is to be expected. Even though this is the case, it doesn’t make it okay and you need to avoid this at all costs. We recommend that you try taking some food with you for your meal while you are out. If you are going to be on a long trip and you can’t take that much food with you, then at least try to pick some of the healthier options when you take a break.

 

Swelling In Your Legs

 

When you sit down for so long, your legs become more likely to swell. If you’re not using your legs other than the slight movements, you are at risk of deep vein thrombosis as well which is not a pleasant condition. There are a few things that we can suggest here such as drinking enough water while you are on your drive, managing the amount of salt that you eat on the drive and before, as well as doing feet and ankle exercises while you are stopped in traffic for example. When you can, get up and have a walk around outside to get your blood pumping and your legs moving, and this should help you avoid the issue.

 

We hope that you have found this article helpful, and now see some of the common issues that you can get when you sit in a truck all day. Not only that though, but hopefully now you see how you can fix these issues as well. We wish you the very best of luck, and hope that this has helped you!

4 Quick and Simple Exercises with the Good-N-Tight Ratchet Strap Tightening Handle 

4 Quick and Simple Exercises with the Good-N-Tight Ratchet Strap Tightening Handle 

When you are a truck driver, time is of the essence. And either you have a lot of time, or you have none. But there are moments throughout your day where you can sneak in a few quick moves to help you feel better, wherever you are with your Good-N-Tight Ratched Strap Tightening Handle handy. The Good-N-Tight is amazing when you don’t want to throw out your shoulder or back tieing down a load and gives you three times the leverage. And as my husband always says, “work smarter not harder”. This is one tool you definitely want to get and have handy anytime you need to use a ratchet strap.

But this blog isn’t about how to use this tool for securing your load. It’s about how to double down and use this tool to help you feel better, whenever you are with small simple moves you can do it anytime, anywhere. These four simple moves are perfect for those in-between moments when to help reduce stiffness, bring a little energy back into your body, stretch, and strengthen so you don’t throw your back out getting in and out of the truck (it happens).

Here are 4 Quick and Simple Moves You Can Do With The Good-N-Tight:

  • Good-N-Tight Oblique Side Bend 

This is a great move to help tone your waist and both stretch and strengthen your lower back, hips, and obliques. 

  • Step your feet wider than hips-width apart. 
  • Point your toes forward and square your hips.
  • With your Good-N-Tight in hand reach your arms up overhead. 
  • Relax your shoulders down and soften your front rib cage down as well. 
  • Take a deep breath in and gently slide your hips to the right as you lean your upper body and arms to the left. 
  • Press your arms straight and reach through the Good-N-Tight, like you were to stamp it on the wall next to you. 

VERSION 1:

  • Hold this for 5 breaths, and on the exhale come back to center and repeat the opposite side. 

VERSION 2:

  • Inhale press your hips to the right and tip your upper body and arms to the left. 
  • Exhale return to center, pulling your hips back first and your upper body to sit on top. 
  • Repeat the opposite side: Inhale to lean, exhale to return. 
  • 5-10 times on each side. 

Oblique Stretch Tightening Handle

  • Good-N-Tight Triceps Stretch 

This is a wonderful stretch to combat all that drive time opening your chest, toning your upper back, and releasing your shoulders. 

  • Standing tall grab the Good-N-Tight with your right hand and extend your arm up overhead. 
  • Bend your top elbow and tuck your hand behind your head, laying the Good-N-Tight down your spine. 
  • Roll the top tricep inward towards your head, turning your triceps to face forward (this may be difficult, especially if your shoulders are tight or bulky).
  • Tuck your left hand behind you to grab the bottom of the Good-N-Tight and work to roll your left shoulder open, feeling the shoulder blade press inward towards the spine. 
  • Stand even taller and breathe calmly for 5 to 10 breaths. 
  • Repeat the opposite side. 

Good-N-Tight 1 Minute Moves Tricep Stretch - Mother Trucker Yoga Blog

  • Good-N-Tight Chest Expander

Slouching, leaning, hunching, driving, and carrying often leave our body hunched forward and frozen in place. This quick move gives your body a break and counterposes all that rounding forward. Breathe easy and feel your chest, pecs, and shoulders open as your core gets a little wake-up call. 

Standing tall with your feet at a comfortable distance grab your Good-N-Tight.

Tuck your hands behind you and grab hold of either side of your new exercise equipment. 

Roll your shoulders in towards your spine as you drop them down away from your neck. 

Inhale drive your hips and pelvis forward as you pull your arms down and back. 

Gently look up and stretch! 

Hold this for 5 breaths, and repeat 3 to 5 times. 

Chest Expander Good-N-Tight Mother Trucker Yoga Blog

  • Good-N-Tight Calf Stretch 

Your calf is the hydraulic pump for your lower body to get blood flow back up the heart. Restricted calves inhibit the calf to do its job, making the heart have to work harder. Tight calves also cause knee and back pain. Let’s give the body some relief with a quick stretch! 

  • Place the Good-N-Tight on the ground.
  • Standing tall, place the ball of one foot up on the lip of your new exercise equipment, keeping your heel on the ground. 
  • Square your hips and slowly inch your free foot forward until you feel a stretch in your calf. 
  • Stand even taller and press down into your stretching heel as you hold the stretch for 5 to 10 breaths.
    Repeat the opposite side and do this stretch 1-3 times each day. 

Calf Stretch Good-N-Tight Mother Trucker Yoga BLog

Pushing yourself in a quick workout is important, but you should never allow yourself to just sit there because you think you need fancy equipment. Make sure you’re choosing quality over quantity. And look around your truck, what do you have laying around. What could be multi-purpose? And remember instead of thinking you need all sorts of crazy fitness in your life, think movement, where can I get more movement in? Along with your new Good-N-Tight moves get out and walk for an added boost to your body, mind, and spirit. Happy moving!

This blog post is in partnership with Bud and Tony’s Truck Parts! Bud and Tony are on a mission to give back to the trucking community and by teaming up with Mother Trucker Yoga, they are doing it, one move at a time. Check out more about Bud and Tony over on their site: www.BudAndTonysTruckParts.com

bud and tony's truck parts logo

Top 3 Trucker Injuries: And How To Avoid Them

top 3 trucker injuries mother trucker yoga blog image

Photo by Seb Creativo on Unsplash

Top 3 Trucker Injuries: And How To Avoid Them

There are many benefits to working as a long-haul driver (or trucker). However, the nature of the work sometimes means that you are susceptible to specific injuries, which, if not treated appropriately, could mean you have to take a lot of time off work. Not only could this lose you money, it means you won’t be able to get behind the wheel and do what you love for a little while.

With that in mind, here are the most common injuries that truckers have to deal with.

1: Sprains

Whether you are regularly lifting heavy cargo or attempt to do a two-person job alone, it’s relatively easy to sprain your wrist. However, a sprain can be incredibly painful, and if left untreated, can cause severe damage to your wrist/hand.

2: Back/Neck pain

Spending lots of hours behind the wheel, combined with poor posture, can lead to many back and neck injuries, which can quickly worsen over time.

3: Repetitive Stress Injuries

Repetitive stress injuries are caused when you repeat the same task over and over again. For example, you could get an RSI through how you hold the steering wheel or by sitting in the same position for too long. This can lead to painful swelling and inflammation.

However, there are several steps you can take to minimize the risk of injury moving forward – keeping you happy, healthy, and behind the wheel!

This includes:

Participating in Yoga. Yoga is a great way to remove any tension in your body and is also a great way to unwind after an incredibly stressful day. It can also help you recover from an injury and relieve the pain you may be holding in your neck, back, or shoulders.

Visit a chiropractor. There are numerous different ways in which you can take better care of your body – many of which can help you recover from injuries quicker or reduce the chances of getting injured in the first place. For example, you could arrange a visit with a chiropractor. When you visit a Chiropractor, you can treat injuries in your neck, back, and shoulder muscles, alongside reducing inflammation in your body. 

 

Working out. In addition to yoga, you should ensure that you include plenty of exercise into your routine. This is a great way to ensure that you spend time outdoors and positively impact your physical and mental health. Whether you work out with others or alone, you should spend at least 30 minutes a day exercising. 

 

Practice good posture. As mentioned previously, many of the above injuries are caused a result of poor posture. Therefore, you should work on improving your posture wherever possible. When sat in a truck, you should ensure that you have appropriate lumbar support and that your knees rest lower than your hips. You can find more guidance on proper driving posture here.

Taking regular breaks. Another way you can minimize the chance of getting injured when driving is by taking frequent breaks. Though the rule varies depending on the area you might be driving in, drivers are expected to have at least 11 hours rest after driving – but long journeys should include smaller breaks throughout the day.

 

Check out more great articles from Mother Trucker Yoga: 

How Chiropractic Can Help Truck Drivers https://mothertruckeryoga.com/2020/10/09/how-chiropractic-can-help-truck-drivers/

Benefits of a Chiropractor for Travel https://mothertruckeryoga.com/2020/10/13/benefits-of-a-chiropractor-for-travel/

Hot to Have Perfect Posture: VIDEO: https://youtu.be/kI0bTvP0KOg

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

The Benefits of Working Out with Others

The Benefits of Working Out with Others

When you work out, you have the choice to do it alone or with others. Some people are lone wolves who would much rather do it alone, but working out with other people has some excellent benefits too. You can choose to work out with a friend or exercise in a group when you join a class or even a club or group that’s been set up for the activity that you enjoy. When you choose to work out with others, it makes it a more social experience, which can deliver a few different benefits and could even help you to be healthier.

 

Better Accountability

 

Getting fit with other people can be a great idea if you struggle to hold yourself accountable. It’s often far too easy to just decide not to go to the gym or do that workout when there are other things you could be doing instead. If this sounds like you, you could benefit from exercising with other people. When you have others who are counting on you to turn up, it makes it more difficult to decide not to go. You don’t want to disappoint anyone, especially if they’re your friend and they’ve made the effort to show up for you.

 

More Fun

 

For a lot of people, working out with others is just more fun. When you exercise alone, it can be peaceful, but you also might just find it kind of boring. If you prefer someone to talk to while you work out or even just someone whose company you can enjoy while you both get on with your workout, it can make your workouts more interesting. Attending a class like those offered by Fitness 19 can be a lot of fun too. When you’re surrounded by other people, it raises the energy in the room. Plus, it can help you to feel less self-conscious if everyone else is doing the same thing as you.

 

Safer Workouts

 

Working out with someone else can make your workouts safer too. For example, if you’re lifting weights at the gym, you’ll have someone there to spot you. You will be able to do exercises that you might not have been able to do on your own, which means that you can diversify your workouts more. And if you choose to work out with a personal trainer, in a class or just with someone who’s a little more experienced than you, you can learn new things under someone else’s instruction.

The Benefits of Working Out with Others MTY Blog couples walking

Push Yourself Further

 

You might feel inspired to push yourself further if you’re working out with someone else. You can motivate each other to keep going and complete your workout so that you don’t give up before you should. Working out together can also encourage you to get a little competitive. Some healthy competition can push you to try and do better so that you beat the other people you’re working out with.

 

Start working out with other people if you want to get more from your workouts and make your exercise more of a social experience.