Neck Pain: 7 Ways to Drive Pain-Free

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Neck pain can be a royal pain when it comes to driving. And when you are a professional truck driver a pain in the neck can absolutely put a halt on your plan to keep rolling.

Neck pain has an annual prevalence rate exceeding 30% among adults in the US; nearly 50% of individuals will continue to experience some degree of chronic neck pain or frequent occurrences. Says Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research.

The causes of neck pain can be vast from trauma, injuries, poor sleep position, medical conditions, whiplash, stress or muscle strains or pain and even nerve-related issues. When it comes to being a truck driver dealing with a stiff neck can often be a daily concern you just learn to “deal with” day in and day out. Getting stiff neck can often revolve around holding your head in a particular position for a long period of time, or even using one or both arms for long periods of time. Even having your torso rotated a certain way and when it comes to truck drivers, the constant impact of your driving conditions can and does play a large role in neck pain and discomfort.

When your truck is your workplace, home and vehicle learning how to prevent and treat neck pain can dramatically improve how you feel day today. Here’s how to reduce stress and neck pain so you can get back on the road feeling better than ever.

Neck Pain: Staying Pain-Free on the Road

Posture and how you sit in the driver’s seat play a large role in how your neck and back feel day in and day out. The constant stress caused by driving, gripping the steering wheel, leaning on the driver’s side door or only using one hand or arm for daily tasks associated with driving can contribute to neck pain. Adjusting your body and posture while driving can and will reduce pain and get you back on the road feeling relief.

Start with a good driving posture.

The best angle for the back of your seat is at 100 degrees, which is just shy of straight. Place your hands in the 3 and 9 o’clock positions on the steering wheel and elbows comfortably on the armrests.

Forawrd head for truck drivers blog post mother trucker yoga

  1. Reposition your head.

    From the desk to the driver’s seat, the forward-head position is a major cause of neck tension and pain. Think about your ears being over your shoulders. Making this adjustment is not so much a tuck down with your chin as it is sliding back. Check out this video on neck stretches to help you reduce the pain of postural changes.

  2. Use back support.

    No matter how nice your truck seat is, rarely are they truly made for ideal lumbar support. Sinking back into your seat in your lower back rounds back like the letter “C”. Our spine is meant to be like the letter “S” to help absorb impact and better support what is on top (our head). And if you are a truck driver impact is your constant enemy while driving. I absolutely love BackShield (use the link for 10% off and FREE shipping) back support, which puts your spine in the right position and also protects your back upon impact. Plus BackShield doubles as traction support to lay on after a long day.

  3. Adjust your mirrors.

    Move your side mirrors so you have the widest field of vision so you can minimize awkward movements with your head at sudden notice. Pay attention throughout the day if you adjust your mirrors for your ever slumping posture as the day goes on. You may need a mid-day stretch to get you standing and sitting tall somewhere along the route.

  4. Avoid eyestrain and impaired driving.

    There are many reasons you may be straining to see. If your vision is to blame, please seek proper professional aid to receive the proper support. But poor vision can lead to eyestrain while driving, which can cause you to lean forward and slide your head towards the steering wheel while driving. This forward head position puts major pressure and strain on the muscles of the upper back and neck. And also tightens and shortens the muscles of the front of the neck and chest. Use sunglasses if driving in bright light, and use the proper eye protection at night if night lights strain your vision.

  5. Take a break.

    If you start to get a stiff neck, are feeling neck pain, or better yet want to prevent it, pull into the next rest stop. Do some stretching and walk off the kinks.

  6. Ditch the pillow.

    After driving all day to consider going pillowless, even for just a few minutes or hours. When it’s bedtime our body recoils into it’s most comfortable position-meaning how we spend our time most. Head forward and knees tucked in and fetal like. Stretch out and lay flat. Slide the BackShield (Use our code MTY10 for a 10% discount) under your back for spinal relief and start to respond to your body properly rather than react continuously.

  7. Stretch.

    Yes, it’s not fancy, but stretch your muscles, moving your body in different positions than what you do on a daily basis can and will help you reduce pain and strain. Simple easy stretches just a few minutes a day can and will leave you feeling your best on and off the road. Try this one from our Fitness Minute at Instagram:

    Check out what Mother Trucker Yoga can help you with while you are out on the road. During this difficult time, we want you to enjoy a FREE 30 days with Mother Trucker Yoga. Simply use the code: CORONA2020.

Truck drivers are the heroes of our highways and we so appreciate everything you do. But it is vital that you take care of yourself. Living over the road for weeks on end may not be ideal or “typical” but with a little prep and self-care, you can keep your health and physical body in check with as little as 5 minutes a day. You can avoid driving with neck pain by maintaining good posture and making the necessary driving adjustments that can and will take the strain off your neck.

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Enjoy this post? Check out some of our other blog posts here at Mother Trucker Yoga

  1. Put Back Pain in the Rear View Mirror  
  2. Benefits of Meditation
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Corporate Yoga for Drivers and Desk Employees

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When people hear about the benefits of yoga most are still imaging a yoga mat, yoga pants, and serene yoga music. But bringing yoga to your company doesn’t look quite like that. Mother Trucker Yoga’s corporate wellness programming brings amazing techniques and benefits right to the desk of the employee.

Yoga is by far one of the most commonly recommended activities to help with any number of issues from stress to flexibility, toning to weight-loss. Mother Trucker Yoga believes in simple easy moves drivers can do while inside their truck, some even driving to help them feel better, wherever they are. But it doesn’t have to start with the driver. Those running the drivers, finding loads, and filtering calls, paperwork and the dozens of other tasks to keep a company running smoothly yoga can be a tool in the company’s toolbox that can meet the need of every employee from the desk to the driver’s seat. 

 

It’s a growing issue and I think it’s about time we give it more attention with followed up action. At any given time, as many as one in six working people suffer from stress and other symptoms related to mental illness, researchers note in Occupational Medicine. Yoga is one of many approaches a growing number of employers are using to combat stress and improve workers’ mental health. 

 

As someone who has been practicing and teaching yoga for nearly 20 years, yoga helps the body, mind, and emotions. Some argue that our mental health is somehow separate from nutrition, or physical fitness, but I beg to differ. When someone makes any number of positive changes in their lives it affects all aspects of themselves in a positive light. 

 

University of Bristol researchers did a study looking at employees who exercised before or during work hours. And what they found was those who exercised during said times were better equipped to handle whatever challenges they had to face that day. It also found that their general mood improved on days they worked out and were less calm on days they did not. I call that a win! 

 

Jo Coulson, a Research Associate in the University’s Department of Exercise, Nutrition and Health Sciences, said: ”Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.”

 

YOGA IN THE WORKPLACE

The health of any company or organization heavily relies on the health of its employees. Those that are constantly sick, fatigued, taking PTO for issues relating to their jobs like repetitive strain injuries or mental health days are costing your company’s bottom line hundreds if not thousands of dollars. 

 

As more and more organizations understand the impact of employees’ health on the companies’ performance, there are steadily more employers who have integrated different physical activities into their corporate wellness programs. But it can’t stop at just putting up a gym at your companies headquarters, especially if you own a trucking company. Ask any driver who drives for a company who has a corporate gym how many times they use it and they will most likely tell you zero. Ask any corporate employee how many times they use their company gym and I can guarantee it’s far less than you would think. 

Yoga has been continually an opportunity for its participants to achieve physical and mental wellness. And in today’s society yoga is increasingly finding its way into the workplace. Leading successful companies like Nike, Apple, Google, and Forbes have introduced Yoga into their corporate wellness programs and have reaped benefits like improved productivity and increased employee motivation.

 

Mother Trucker Yoga believes that like with our driver programming and orientation seminars, those behind the desk shouldn’t have to have complicated pathways to mental and physical wellness. Our corporate wellness programming: Employee Stress to Workplace Success is built for trucking companies, shippers and logistics companies and aims to equip the employees behind the desk with tips, techniques, 

 

BENEFITS OF YOGA IN THE WORKPLACE

Maybe you have never considered yoga as being an option for your company’s wellness plan. If you haven’t, I urge you to consider the benefits from the desk to the driver’s seat. 

 

ALLEVIATES ACHES AND PAINS FROM DESK JOBS

Like truck drivers hunched over the steering wheel, office workers to spend long hours hunched over their desks straining their neck much like the drivers of their companies. From repetitious mousing to hunching over the computer screen and long term sitting, this unnatural posture is wreaking havoc on their bodies one mouse click at a time. This daily build-up for strain and pain creates unnecessary stress and PTO that could have been avoided if those at the desk were armed with simples moves and exercises they could do right at their desk, none of which require a gym on-site or even yoga clothes. 

 

INCREASES ENERGY & REDUCED FATIGUE

Working non-stop throughout the day is bound to create stress which can lead to lower energy and burnout in the long run. It is proven that doing any form of physical activity every 30 minutes, including stretching or even standing up, greatly increases blood circulation and promotes oxygenation which is crucial for energy production.

 

The benefits to yoga are endless and you don’t need a 60-minute yoga class to reap what yoga has to offer. 

  • Yoga can increase blood flow
  • Yoga can reduce muscle strain
  • Yoga can reduce fatigue and eye strain
  • Yoga can improve posture and digestion 

Yoga Stretch MTY Blog

IMPROVES CONCENTRATION & FOCUS

The constant need to meet deadlines fix problems and diffuse other work-related situations on top of their own constantly piling workload can create frustration, mental clutter, anxiety, and physical tension and tightness. All of the above can hinder productivity, creativity, and communication, something no company can afford to lose. And something no company should sacrifice with the right tools, programs, and processes in place. 

  • Yoga can improve brain function
  • Yoga can improve mental clarity 
  • Yoga can reduce stress and anxiety 
  • Yoga can improve problem-solving skills
  • Yoga can reduce strain and pain

 

PROMOTES COMPANY CULTURE & MORALE

Improving company culture requires an entire company to focus on improving itself at an interpersonal level first. And when a company promotes an environment that supports such efforts, everyone benefits. 

Stressed employees are more likely to be aggressive, hostile, short-tempered and make mistakes which disrupts any opportunity for a healthy work environment. A successful workplace is one that its employees enjoy waking up and going to each day. You can love what you do, but not enjoy where you do it. I believe that the increase in people leaving the corporate work environment is in part due to the culture in which they work. 

 

By both drivers and desk employees learning yogic techniques they can do right at their desk that can be done in one to three minutes throughout the day can help to elevate mood, and improve company morale.

 

  • Yoga can reduce cortisol levels (the stress hormone)
  • Yoga can lower blood pressure
  • Yoga can diffuse tempers
  • Yoga can instantly accessible outlets for frustration  

 

YOGA, GOOD FOR BUSINESS AND YOUR BOTTOM LINE

The bottom line is your company is only as healthy as the people that run it — Your employees. 

 

The power of providing resources and opportunities for your employees to feel appreciated can go a long way. People work for people who feel appreciated. And on top of that if you own a company that deals with the trucking industry isn’t it time we start to appreciate all the people behind that which drives America?

 

All it takes is teaching your company crew how they can improve physical and mental well-being right from the driver’s seat and desk in just a few minutes. And you, the company owner gets to reap the benefits of a happy and healthy functioning workplace. 

 

Teaching things like simple yogic breathing practices, easy yoga stretches, and short meditations can become a game-changer in the long run.   

  • From burning out to breathing exercises 
  • From stressed out to stretching out 
  • From medication to meditation. 

 

Mother Trucker Yoga’s Employee Stress to Workplace Success Seminars and Workshops help your company vitals stay above sea level. 

 

For more information on our corporate Yoga, set up a time to chat with Hope here.

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10 Tips for a Functional Body

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Did you know that there are over 7 million truck drivers on our roads? Sadly, truckers are one of the unhealthiest populations in our country. The long work hours, little to no time to rest or stretch throughout the day, and the obvious requirement of sitting for long hours on end do not help matters much. These forces work against drivers maintaining a functional body, but it doesn’t have to be that way.

Yoga has been around for nearly 5,000 years. Yoga is comprised of different poses that help different parts of the body. Most people start to incorporate yoga, or other mindful movements, into their daily routine in order to benefit themselves both mentally and physically. 

It isn’t a secret that life on the road as a trucker isn’t easy. Deadlines quickly become the priority and your health and overall well-being takes a backseat. BUT you don’t need a gym or a yoga studio to stay healthy. There are many things that you can do to help keep your body functional and healthy while on the road. 

Here are 4 changes you can start to make today to start living life on the healthier side of the highway. Get a functional body in no time!

 

  1. Do Something While You Are Driving!

    Now please don’t take this the wrong way. Safety should ALWAYS be your #1 priority. However, if you can multitask while driving I encourage you to do it. Get the most out of the time you have by utilizing hand weights, resistance bands or mindful breathing exercises while driving. Better yet, tune into Mother Trucker Yoga’s Yoga in Seat Guided Audio that guides you through simple exercises to help keep your body and mind limber, happy and healthy while on the road.

  2. Move

    How many trucks have ever considered yoga? Probably not many. It’s ok–believe it or not, I’m not shocked. However, yoga is for everyone–truckers included. Truck drivers sit all day, have limited movement opportunities, incur broken sleep patterns, and have added stressors that continually take a toll on their bodies. There are also limited resources available to them to make the changes they know they need to make. Incorporating yoga movements will help you to increase wholeness and wellness. If you are looking for a starting point, the Mother Trucker Yoga Online Studio only costs $7.99/month and you will receive professional, inspiring, functionally-safe classes accessible wherever you go. 

  3. Shed Your Shoes

    After a long day on the road, take off your shoes! Our bodies are like rubber bands; the tighter a rubber band gets on one end, the more it will pull on the other end. If our fascia becomes stiff, the more we feel that sticky stiffness in our bodies. So what I’m saying is: if your hips are tight, your feet will react, and if your feet are tight, your hips will react. Get the point? So in the end, shed those shoes! And if you suffer from foot pain, know that pain relief is not far.

  4. Strengthen Your Core

    Your core muscles to help support you in everything that you do. Strengthening your core helps to improve your posture, decreases lower back pain, and improves your overall stability and posture. As the creator of the Core Functional Fitness Program, I have over a decade of experience teaching and practicing functionally fit exercise. 

 

Making these small changes today will lead to a lifetime of benefits, both physically and mentally. Don’t waste any more time–start today and work on your functional body!

 

Here are some other great resources to help you get started:

Smart Ass Core 20 Minute Workout Video

Attention Truckers: Step It Up with Interval Walking

Pelvic Tilts: Best Move for Truckers with Back Pain

7 Little Changes Drivers Can Make To Improve Their Health

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4 Tips To Start Eating Healthy Today

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Eating healthy in today’s world seems to be similar to solving a complicated murder mystery with multiple conflicting witnesses.

The people over here say this.

The people over there say that.

The people up in front are saying no to both the above and claiming that simply thinking good thoughts about your food is good enough. (Insert humor here)

I like to think I am a simple person in that the more someone makes something complicated, the more I actually don’t want to follow their advice. Have you ever been there?

Coming from an eating disorder food was a HUGE DEAL. I mean we kinda need it to survive, it’s fuel, and we shouldn’t feel guilty for enjoying it. HOWEVER…too much of a good thing truly is too much of a good thing.

Today I want to encourage you, no matter where you are, to start small. Let’s not go and try to move the biggest most HUGE-NORMOUS moutnain in front of you today. Were just yesterday you were not even prepared to pack a bag for the big climb.

Instead, how about we take this one step at a time. Build momentum and ride the wave of little successes turning into big ones.

Here are my 4 Tips to Start Eating Healthy Today:

  1. S-L-O-W D-O-W-N. Yes, you heard me, just slow down. Studies show that your eating pace DOES play tribute to how much weight you will put on. Fast eaters are 115% more likely to be obese than slow eaters. – YIKES!
  2. Drink More Water. You have heard this 9 million, 700 thousand, 41 times already. But if you still aren’t drinking your adequate supply then it might be time to consider this to be the mountain to climb. People who consume adequate water each day consume 200 less calories per day than those who don’t. And you didn’t even have to “diet” to do that. Score! Not to mention that those who drink more water tend to burn more calories per day than those who don’t.
  3. Try At Least One New Healthy Recipe…each time you hit the road with your next haul. Yes, there is a little bit of preparation involved. But when you have some skin in the game you are more likely to follow through. Living on the road is complicated at times, but with a little preparation- YOU CAN DO THIS. We often choose unhealthy foods when we feel frustrated, lonely, and in a pinch. Diffuse the situation before it happens, and drive prepared. If you haven’t yet, try the InstaCart App and have groceries delivered to you even at the truck stop!
  4. Eat Your Greens First. Did you know that eating greens before your carbs has been shown to have a positive affect on your blood sugar levels? You can take that information right to your plate. Eating your greens is one simple step on the eating healthy train we all can take together.

I want to encourage you to not let your mind over complicate this. Weight-loss may be your goal. But you didn’t get to where you were overnight. This was a process that likely took years. So be kind to yourself and let’s create new habits that will last you the rest of your life. Truck driver or not, the food isn’t the problem, it’s our relationship with it. Let’s change how we look at food. Buy food. Prepare food. And put food into our bodies.

Mother Trucker Yoga believes in small simple changes. Those changes when done correctly can and will make a huge impact on the rest of your life. Mainly because you will be doing them for the rest of your life. Let your relationship with food be no different. Eating healthy does not need to be complicated. Make sure you aren’t the one complicating it.

 

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StayFit Days with TA Petro and Mother Trucker Yoga

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StayFit this year! 2020 is here and we are sure goals for this year are rolling alongside the new decade! Mother Trucker Yoga together with TA Petro want to help you reach them by coming to you.

We at Mother Trucker Yoga would like to invite you to join our CEO Hope Zvara as she joins TA Petro as their 2020 StayFit Ambassador for the new year!

What does this mean?

It means Hope is coming to you at various TA Petro tuck stop locations throughout 2020 offering one-to-one coaching and various trucker fitness centered workshops. And these offerings are 100% free.

“At Mother Trucker Yoga we believe that this is a step in the right direction. These truck stops have fitness amenities and they are under utilized. I believe you don’t get to complain about not having options if you aren’t using the options in front of you. But at the same time recognize the frustration when you don’t know where to start, and feel overwhelmed or even embarrassed (as many usually won’t admit) when it comes to taking advantage of these offerings.” – Hope Zvara, CEO of Mother Trucker Yoga

Join Hope for an hour workshop or hang out with her all day! You decide!

  • Wondering about the best food choices?
  • What exercises in the fitness center to start with?
  • What you can do to get rid of that pain in your butt, back or neck?
  • How to stretch?
  • Stress Relief?
  • What exercises you can do in your truck? She’s got you covered!
  • TA Petro and there StayFit programming offers you- the driver opportunities to improve your health. TA Petro has more than 20 locations with fitness centers and 120 sites with mapped walking trails.

StayFit Fitness Rooms are free to use for any driver. The following equipment is available for drivers any time of day:

  • Elliptical cross-trainer;
  • Recumbent bike;
  • Dual adjustable pulley resistance equipment or an adjustable sit-up board;
  • Weight scale;
  • Folding gym mat;
  • Shelving unit for storage of gym bags while working out; and
  • Wall-mount TVs and fans.

Mark your calendars for the next upcoming StayFit Days TA Petro locations Hope will be at during the first quarter of 2020.

Tuesday, February 11th, 2020 – Petro Wilmington #402

—–StayFit 1-Hour Workshops: 10am & 4:30pm

Tuesday, March 3rd, 2020 – TA Las Vegas #108

—–SayFit 1-Hour Workshops: 12pm & 5pm

Tuesday, March 17th, 2020 – Petro Ontario #026

—–StayFit 1-Hour Workshops: 9am & 5pm

Share this Flyer HERE

These workshops and offerings are 100% FREE to drivers!

We hope to see you there!

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BreakTime: Fitness Time with Hope Zvara

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Have you heard? RoadPro Family of Brands has kicked off a drivers only private forum (chat room) where truck drivers can come ask questions, answer questions and hang out with fellow drivers in a virtual setting. This isn’t a place to complain or post rude comments, but rather a place for drivers to motivate one another, give and receive great information, take fun quizzes and win free products and swag.

RoadPro launched this online offering back at GATS (Great American Truck Show) back in August 2019 inviting drivers to come and join.

“I love the idea of BreakTime for truck drivers as it gives those who may not be on Facebook a place to connect with other drivers and say up to date on what is going on. I know I am not a driver and never claim to be one. However with nearly 20 years in the fitness and yoga world and a traveler myself, I get it. I grew up around the trades, and had drivers, family members of drivers and company owners of trucking outfits all as students over the 14 years I owned and operated a yoga studio in my home town. I have a real passion for helping drivers and am excited to help inside BreakTime. My expertise is movement, fitness, and lifestyle. My focus is making it super-duper easy, accessible, quick and fun.” -Hope Zvara

Ask questions, gain insights, inspiration and a kick in the pants to start your health and fitness journey over the road alongside Mother Trucker Yoga and Hope. Have back pain? Neck pain? Stressed? Can’t sleep? Wondering where to start? Hope will answer all those questions and more. But for now you can check out one of Mother Trucker Yoga and Hope’s recent blog posts all about back pain.

On Tuesday, January 14th 2020 at 7pm EST

(6pm CST, 5pm MST, 4pm PST)

Come join Hope Zvara, CEO of Mother Trucker Yoga for a private chat, Q & A and some fun giveaways inside BreakTime.

To join it’s fast and easy, no need to give your blood type, your first born child or take out a small loan (insert humor) it’s FREE to drivers.

At Mother Trucker Yoga we hope you come join in on the fun over at BreakTime with Hope. There are already questions posted waiting for your comments in BreakTime for Tuesday nights chat!

See you there!

BreakTime Chat with Mother Trucker Yoga

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Benefits of Meditation — And Simple Ways To Start Meditating

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When your profession demands for you to be on the road for the majority of the year, your physical and mental health can take a turn for the worst. As previously mentioned on the Mother Trucker Yoga blog, “while out on the road, movement can be limited and stress can be high.”

Thankfully, Mother Trucker Yoga has brought mobility and good health back in drivers’ lives. But if you would like to practice another stress-relieving method in addition to our easy workouts, consider adding meditation to your daily routine.

You might be asking yourself, why choose meditation? Can’t I just take deep breaths whenever I feel stressed? Though a post on Pain-Free Working indicates that simple breathing exercises could temporarily alleviate stress, practicing meditation strengthens the mind to cultivate inner peace and improve mental well-being in the long run.

The Benefits of Meditation

The benefits of meditation are limitless, and given the sedentary lifestyle of truckers, there’s a lot that can be gained. The road is long and lonely, and it can negatively affect your state of mind and physical health. However, with the help of meditation, truckers can get the job done while still taking care of their mind and body.

Based on scientific studies, here are the benefits of meditation, as shared by Healthline:

  • A good way to manage stress
  • Minimizes anxiety
  • Improves self-image and promotes a positive outlook on life
  • Increases self-awareness
  • Increases your attention span
  • May decrease age-related memory loss
  • Promotes kindness
  • May help battle addictions
  • Improves sleep
  • Helps manage pain
  • Can decrease blood pressure
  • Can be practiced anywhere

Different Forms of Meditation

Believe it or not, there are numerous forms of meditation; so if one form doesn’t work for you, there are still plenty to choose from. One of the more well-known forms is yoga meditation. The controlled breathing exercises and postures focus the mind on the practice and calm the mind, all the while promoting flexibility. Yoga is also a type of movement meditation, which is where you draw mindfulness from movement. Tai chi and martial arts also fall under this category. Spiritual meditation is often a huge part of Eastern spiritual traditions, such as Buddhism, Hinduism, and Taoism. For religious meditations, this often involves prayers to divine power. For non-theistic traditions, self-awareness and self-actualization are the focal points of the meditation.

Another form is zen meditation. It can be part of Buddhist practice, where meditators must be mindful of their thoughts without judgment. At the same time, focus on their breathing and maintain a
comfortable position. According to Medical News Today, zen meditation requires more discipline and practice, and practitioners often prefer to study under a teacher, considering all the steps and postures that must be followed. With that in mind, this may not be the best meditation form for truckers. To see what other meditation forms could potentially work for you, check out this blog post on MindWorks.

Tips for Beginners

As straightforward as deep breaths in and out may seem, meditation is not as simple as you would think. But by starting off small and practicing every day, you’ll get the hang of it, and eventually, you’ll open your mind and body to new techniques.

To help you get started on meditating, here’s what you can do:

1. Designate one area, a comfy chair or cushion for meditation

Getting into the habit of meditating can be difficult; however, creating a small relaxing environment can help set you up for a successful practice, whether that’s just a chair in your living room or a cushion next to your bed. Cushions are definitely recommended for truckers since you can take them with you wherever you go. Eventually, you’ll have the ability to meditate anywhere, but for now, setting up the scene will help you get in the right headspace.

2. Start with just two minutes every morning

Before you go about your day, begin your morning with meditation. Doing it first thing in the morning will naturally become part of your daily routine, giving you a positive mindset to tackle the stressful drive ahead. As for the meditation itself, rather than following a specific type or technique right away, just spend two minutes listening to your own breathing. Take note of the movement of your body as you breathe in and out. When your mind wanders, and it will just bring your thoughts back to breathing. You could even count each breath. Do this for the first week or two, increasing to five minutes in the following, then possibly move on to guided meditations.

3. Stay connected with a meditation journal

A journal is a great way to track your progress, as your entries offer clarity and insight on how you might need to adjust your meditations and how far you’ve come since the beginning. Daily journaling gives an opportunity to reflect, gain perspective, and most importantly, be positive and kind to yourself. As for the entry format, it’s entirely up to you. It can be as simple as including the date, type of meditation, and comments on the practice, or you can use a guided format. With all these benefits and tips in mind, it’s clear that regular meditation is an easy way to achieve a good work-life balance, practice gratitude, and maintain a positive mindset as you trek across the country on your own.

 

4. Benefits of Meditation

If you are wondering how has meditation helped others? Check out Healthline’s benefits and stories from people just like you. And learn how meditation has impacted their lives. HERE

Article written by Mandy Rudd
Only for the use of mothertruckeryoga.com

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Pelvic Tilts: Best Move for Truckers with Back Pain

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When back pain is on the rise, Pelvic Tilts are here to save your back!

Pelvic tilts are an easy and very effective movement anyone and everyone can do, especially truck drivers when dealing with back pain.

 

I watched my father for years try to rearrange himself in his vehicle prior to his drive from Wisconsin to Indiana Sunday nights. He would be gone for the week and back hopefully on Friday night. 

 

I remember watching him try to adjust his seat. Those weird roller balls he had hanging over his seat. But mostly I remember his face when he would get (and out) of his vehicle anticipating that long drive or coming back from it. My father wasn’t a truck driver, but he laid sewer pipe for a living and drove all over the Midwest to do it. He lived in his little Horizon car. A 6’2” rough around the edges man tooling all over the open road to then climb down into the smallest, most dangerous spaces every single day. 

 

To say the least his body was his wrecking ball. Both on the drive and in the hole. But now in his 60’s, practicing a bit more self-care could have saved him one of his greatest assists…his body. 

 

I got into yoga nearly 20 years ago. And as I got older, I began to feel back pain of my own and realized that now more than ever I really needed to zone in on what works. And pinpoint movements that I could do within my daily life. Because time is precious and why not make the most of those in between moments. 

 

I believe that pelvic tilts are one of the fastest ways to reduce back pain and increase mobility. Plus, you can do them while you are driving. 

And the best part is drivers can do simple exercises just like this and then get out and stretch their legs. Afterwards, go into their favorite TA and take a look at the StayFIT Menu for a meal that is just perfect for them. The StayFIT Menu has dozens of healthy options on it made to order. So there is no need for fast food. Just another way to feel better, wherever you are. 

 

What are pelvic tilts?

 

Pelvic tilts are a super simple movement that asks you to tip the pelvis back and forward at varying degrees to help release tightness and also build resilience and strength in the pelvic area, lower back and abdomen.

 

Pelvic tilts are my #1 go to move for just about anyone with lower back pain. They are a simple yet effective exercise for those seeking back pain relief.  

 

As a truck driver time is of the essence. You have miles to get under your belt and a deadline to meet. So I like movements where you can double up. Moves that can be done safely while you are driving. 

 

While sitting many people struggle so much because their spine and pelvis sinks backwards into the seat. Taking their spine from an “S” curve, to a “C” curve, causing you back pain. And to further cause pain, that “S” curve is designed to help absorb impact, when you begin to lose that curve, pain begins to increase. 

 

Where can pelvic tilts be done?

  • Standing
  • Seated (in your truck)
  • Lying down (in the sleeper or on the floor)
  • On a large exercise ball 
  • In a Tabletop (all fours) position
  • In any of the Fitness Centers in the various TA’s located across the US.

 

Easy how-to pelvic tilts instructions:

  1. Sitting in the driver’s seat of your truck, sit upright and tall. 
  2. Notice your pelvis upright (sitting bones underneath you). 
  3. Take one nice full deep breath, in and out. 
  4. Inhale, and work to arch your lower back away from the truck seat (feel your belly drop forward). 
  5. Exhale draw your navel in and round your lower back towards the seat. 
  6. Inhale again and arch the back really exaggerating the arch and try to spread open your sitting bones underneath you and spilling your belly in-front of you. 
  7. Exhale and breathe out fully, rounding out your lower back. Imagine tucking your tail bone between your legs. 
  8. Repeat this for one to five minutes. As time goes on you should notice the stiffness dissolving and more mobility increasing. 

Pelvic Tilts Blog - Anterior Tilt

Pelvic Tilts Posterior Tilt Blog Post

Crossing Your Arms is Optional

I hear from many drivers it’s the discomfort while driving, but then those few minutes once they get out that they really notice the stiffness. And doing pelvic tilts regularly will dramatically help with that stiff feeling you get when getting out of the truck. 

 

Remember to breathe!

 

In anything that you do breathing is essential. The average person breathes 21-24,000 times per day. Imagine what merely tuning into your breath could do for stress, anxiety, fatigue, and yes, reducing physical pain. 

 

Shallow breathing can be linked to fatigue, dizziness, and anxiety. But it can also make using your physical body more challenging. Muscles need oxygen, breathing makes that possible. 

 

You’re Using Your Core Incorrectly

When you engage your abdominal muscles, make sure to focus and really engage them. Don’t just push your belly out or suck it in as you perform the movement. You’ll feel deeper muscles (transverse abdominus) working once you’ve fully engaged your core. Still not sure if your core is kicking in? Take a moment and with your hands on your waist cough and feel your core muscles contract as you do so. 

 

Need a Modification?

There are several ways you can practice pelvic tilts.

When you are laying down ready to go to bed, bend your knees and practice pelvic tilts. Inhale and work to arch your back away from the bed like there is a pin behind your lower back. Exhale and press the pin into the bed without lifting your hips. 

 

You can also try this standing. Either lean against the wall with your feet angled out. Or standing, bend your knees and plant your hands on your knees bracing yourself. Now move through the pelvic tilt sequence several times.

 

While standing and kneeling pelvic tilts can be a little more of a challenge, they’re a better option for people who are pregnant or unable to lie on their backs.

 

Always check in

As always, check with your doctor before starting or intensifying a workout routine, especially if you have conditions, injuries, or are healing from surgery involving your neck, spine, abdomen, or pelvis. And if you are wanting to lie down and practice pelvic tilts, check out one of TA’s various indoor fitness centers available to you along with other great health and fitness options through TA-Petro’s StayFit menu. Just don’t forget your mat! 

 

Why this works

Trucking can wreak havoc on many drivers bodies, particularly your lower back. Long-term sitting and poor posture is a recipe for many drivers leaving them with pain, stiffness and unwanted injury not because they didn’t exercise. But because they weren’t moving the body enough during the day. 

 

Pelvic tilts are an easy movement that keeps the lower back and hips mobile, increases circulation in those areas and reduces stiffness when you get out of the truck. And practices like yoga are a great way to help decrease the effects of back pain and stiffness many drivers are struggling with. 

 

Try It Out

Pelvic tilts can be done anytime, anywhere. No need for fancy equipment. No need for a gym membership or a personal trainer. All you need is your body, driver’s seat and an intention to move the body more. 

 

Making the commitment to insert just a little more movement into your day will make a big difference when you do it consistently. Every move counts. And it’s about the consistency. Can you see yourself doing this regularly as you drive? While you are laying down in the sleeper before you go to bed? Wherever you are. 

 

This simple move could be the difference between you throwing your back out, you getting out of the truck stiff and immobile for three minutes while you try to go from sitting position to standing. Pelvic tilts could be the one simple change that you make that takes you down the road to an improved routine of your personal self-care. 

 

Where do you see pelvic tilts fitting into your day? 

I challenge you to add them in today.

Want to learn more?

Join Hope with Mother Trucker Yoga, alongside TA-Petro and St. Christopher Truckers Fund for all things truckers and health at participating TA-Petros this week and throughout the month of September!

Check out Travel Centers of America’s Facebook Page for details on each of the upcoming events!

 

 

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Attention Truckers: Step It Up with Interval Walking

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Attention truckers let’s stet it up with interval walking.

This is a perfect way to increase your efforts to add more movement into your day?

Maybe you are getting the toning or even stretching you need, but the cardio just isn’t there.

And it can be challenging. As someone who travels on and off quite a bit. The neighborhood can look a bit sketchy when it comes to getting out for a walk.

I have no trouble hoofing it in the airport with a roller bag in tow. But I know what you are thinking. Hope I’m usually pulled over in a truck stop parking lot, where do I go now?

And that’s a great point. Good news! Truck stops like TA Petro have roughly had 211 truckstops and of them have 171 have walking trails!

So depending on where you are located and where you drive regularly. At least you know there are some options made available!

But no matter what:

  1. You’ve got feet.
  2. You’ve got asphalt/parking lot
  3. A few minutes to burn on a break or parked for the night.

On an average day, you want to walk close to 10,000 steps. However, the average American barely walks 3,000-4,000 steps per day. Which is roughly 1.5 to 2 miles. The Department of Health and Human Services recommends you walk an average of 150 minutes a week!

Let’s do the math. That’s roughly 21.7 minutes PER DAY! That’s it!

So between you and me. We got this! And let us turn up the heat a bit so you can get the most bang out of your stride every single time!

Interval Walking Check List:

Protocol: Start small and simple. Try 5 minutes of easy walking. Next, you want to increase intensity only about 15% for 4 minutes. And continue to do so every 4 minutes. Keep going until you reach your maximum amount of available walk time. And don’t forget to include a 2-5 minute cool down walk as well.

Example: 5 minutes of easy walking -> 15% increase for 4 minutes (total time 9 minutes) -> 15% increase for 4 minutes (total time 13 minutes) -> 15% increase for 4 minutes (total time 17 minutes) -> 15% increase for 2 minutes -> decrease to original pace for 2-5 minutes (total time 21-24 minutes)

Walking is a simple yet often overlooked form of exercise. If you don’t want to end up in a wheelchair when you are older. Then get out of the chair now! This doesn’t mean you have to go out and get a gym membership, become a yogi, or join Cross Fit.

NBC News.com posted an article discussing how walking is the MOST underrated form of exercise. And I couldn’t agree more. “Walking can be as good as a workout, if not better than running,” says Dr. Matt Tanneberg, CSCS, a sports Chiropractor and Certified Strength and Conditioning Specialist in Phoenix, Arizona who works with elite athletes. “You hear of people ‘plateauing’ when they continue to do the same workout routine and stop seeing results. I see patients all the time that plateau from running, they will run the same distance, speed and time, day in and day out. You need to constantly be switching up your exercise routine in order to get the maximum benefit for your health.”

What should the level of intensity be?

1 being no exertion at all

15 being maximal exertion

Start at about a 5 – “Light”. Much like a warm-up in an exercise class.

And each increase, bump yourself up one exertion level.

Think of the goal to get to 10- “Hard”. Where the workout feels difficult, but you can keep going.

Every little bit counts.

Can’t do 20 minutes straight? Consider five minutes and increase rate each minute after minute for 3 minutes, with a cool down minute at minute five.

Interval walking is great for weight-loss. And if increasing your interval like above seems a bit much. Reduce the time and consider adding in 30 second rest periods.

In that same article NBC News posted John Ford, certified exercise physiologist, who runs JKF Fitness & Health in New York City. commented that: “In fact, walking is the suggested workout over running for many people. For example, those with knee, ankle and back problems and also for people who are overweight to obese. Walking is a lower impact exercise and can be done for longer periods of time.”

The only excuses are the ones you make up in your head. It doesn’t matter if all you can do is one minute of walking and then you have to take a break. Because it all adds up. And the biggest critic is the one inside that head. And I want to tell you it’s all lies. You can do this! Walking can be fun. And it’s free!

When we tell ourselves we need to exercise or workout, what we are doing is putting that into a box. And in that box are stipulations around how that box should or should not be used. I want to encourage you to take exercise out of that box and see it has movement. Challenge yourself every day to move more. And do not mistake walking as just something you do. Because without walking the world is no longer accessible to you in the way you want. Walking is your independence, your freedom, your gateway into the world on many levels. So get out and walk today. The more you do it, the more you will want to do it!

References:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391

https://www.verywellfit.com/how-to-use-interval-walking-to-lose-weight-3495456

https://www.nbcnews.com/better/health/why-walking-most-underrated-form-exercise-ncna797271

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Fit for Driving: A Truck Drivers Assessment

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Have you ever been questioned if you were “fit for driving”?

Has it ever come to mind that someone, anyone, you, could be unfit to drive?

This is a reality not just for truck drivers, but America. Driving may be a sport for some, and leisure for others. But for a truck driver, it is their lifeline, their job, and for many their passion.

So what does it mean to be fit for driving?

How can someone increase their overall health to become more fit for driving?

Taking into consideration like functional mechanics- how you move or should move, quick reactivity, mobility, whole-body coordination all while driving. The question becomes: “do you know what the signs are? And are you up to speed?”

It used to be more of an aging conversation, when you get to X age then you will have to stop doing this. Or you will no longer be able to do that. But more and more research is indicating, and heck, just look around you, it is obvious that we all need to get up to speed with our health and it may serve us all to check in with our ability to drive. For not only our own safety but the safety of others.

Similar to the freedom of walking, the thought of not being able to drive is daunting. Yet I have worked with tens of thousands of individuals and many still aren’t motivated to make even the smallest changes until it is almost too late.

Why wait until you can’t walk to see it as important.

Why wait until you get your license revoked, or you get into an accident to decide it is a necessary privilege.

The AMA in 2010 stated that lack of mobility is something that doctors take into consideration with older adults when assessing whether driving privileges should be taken away.

But here is the reality check: How many of you reading this honestly feel you move like a senior (75+) but most definitely are not one?

So many of us consciously refuse to take care of our bodies like they are made of steel. That they will just keep taking the beating. That they will jump up upon request no matter what situation, what age, what variable.

Mobility Concerns to Consider While Driving:

Grip strength for simple things like opening the door and pulling it closed

Looking back while backing up (although review cameras are great, this is a basic function we must not lose sight of) requires neck and torso rotation. And good eye tracking.

Varying degrees of hand, elbow and shoulder coordination while handing the steering wheel. And good hand eye coordination.

Gas and pedal breaking which uses ankle mobility and control.

For my truck drivers multiple hand-eye-foot coordination functions combine with fine motor skills while shifting, breaking, and turning.

It is easy to say these things are not a big deal. Until we can no longer do them. And it then becomes hard to say as to when it is those fine motor skills were lost. Technology has robbed many of us of basic movement patterns. Where now we have to work twice as hard to keep to it or we will surely lose it.

But as a truck driver, driving a big rig takes a lot of handing, not to mention the loading and unloading that comes with the territory but can wear on the body over time.

Now you may be shaking your head saying this is all nuts and you move just fine. But the thing is, basic mobility patterns like the above are often what is first to go and can often go unnoticed. But it is often the overlooked issues that can cause the greatest concerns later on in life when they slowly begin to take the things we love most away from us in a blink of an eye.

Take the Fit for Driving Test:

The Ankle Mobility Test:

Get into a lunge with the front foot’s big toe roughly 4 inches (3 inches if 5’2″ or less) and without allowing the heel to pick up. Try to lunge the front knee into the wall.

Ankle Range of Motion Test Mother Trucker Yoga

Having trouble?

You may want to tune into the notion that this mobility has everything to do with you coming off the gas or break easily accident-free.

Exercise: Two-Part Calf Stretch

(LEFT) From a standing position place one foot up on a half dome (or something firm and rolled up). Anchor the heel down and do not let it lift. Align the outer edge of the foot with something parallel with it. Keeping tall, and not allowing your pelvis to tip forward. Begin to walk the free foot forward. You should begin to feel a stretch. Hold that stretch for minimum of 30 seconds.

(RIGHT) Standing tall take a casual step back with one foot. Not allowing the pelvis to tip forward, bend the front knee. Now work to bend the back knee without lifting the back heel. Hold that stretch for a minimum of 30 seconds.

On both stretches notice if the inner ankle collapses or the knee bends inward. Try to keep the knee forward and his ankle in neutral.

Mother Trucker Yoga Fitness Test Calf Stretch

Hand Mobility Test: 

Hand Corrective Exercise Proper Way Mother Trucker Yoga

Correct Placement

Hand Corrective Exercise In correct

 

Get down on all fours (oh, there is more to this test than just your hands). Spread your fingers out wide with the middle finger pointing forward and the thumbs pointing at each other (feel free to help your thumbs). Is tender or difficult to flex the wrist at a 90-degree angle?

Is there space under the palms or are your fingers curled up (flexion) off the floor? These are warning signs that gripping tension which is a common occurrence and needs to be counteracted. This is a road that will lead to immobility in the joints of the wrists, fingers, and thumbs.

Exercise: Flexion and Extension

Wrist Stretch Mother Trucker Yoga

Forearm Stretch Mother Trucker Yoga

Shoulder Mobility Test: 

Get down on all fours and plant your hands as done in the Hand Mobility Test.

Work to draw the thumbs out as close to 90 degrees from the middle finger as possible. Can you do this without the folds of the elbows turning inward? This will clue you into excessive tension between the shoulder, elbow, and wrist. As a driver, this is critical to assess, as one needs all hands on deck and this could be a shoulder issue.

Sitting Twist Test:

Sit in the driver’s seat or in a chair with both feet flat on the floor and pelvis evenly planted. Work to rotate like you are reaching for your seat belt (but keep hands-on lap) and try to first rotate with your rib cage only. No lifting your hips. Can you see behind you yet?

Next, try to rotate your neck? Can you see over your shoulder now? At what point do you need to cheat and lift your hip? Or maybe you need to use your hand to force the rotate due to tight muscles?

Exercise: Seat Belt Grab Sit and Twist

Sitting in the driver’s seat or on a chair practice rotation daily. And don’t forget to incorporate daily stretching in that release tight back muscles and neck muscles like in Mother Trucker Yoga’s online membership site. 

Seat Belt Twist Test Mother Trucker Yoga

Intrinsic Muscle and Nerve Foot Test:

Take off your shoes and socks and try to spread your toes apart.  Can you separate each toe?

Can you give yourself a “thumbs up” with your big toe?

Issues like these can be a big indicator of intrinsic foot muscle atrophy or weakness in the muscles of the foot. This is an issue because this could mean nerve issues in the lower leg (many of which come with a lack of use like from long-term sitting).

Foot Health Mother Trucker Yoga

Exercise: Toe Piano & Dancers Feet

Get your shoes off daily! Yes daily! Move your toes around, stretch your feet. Roll on an acuBall! I’m going to get a lot of flack for this, but don’t listen to people who tell you to keep your shoes on when your feet hurt. That is part of the problem! Would you keep a cast on after you injure your arm, or leg, or even foot? Heck no!

acuBall mini for foot pain

Shoes are casts, and the longer you wear your casts, the bigger the issue becomes.

Taking care of your body has less to do with how many push-ups you can do and more to do with asking yourself “can I still do all the things I desire to do every single day?” If not, then something has to change.

And most people swing far left and go off the handle with implementing things that quite possibly aren’t necessary. Now that is not to say that deciding to run a marathon or exercise for 2-hours each day is a bad thing.

But if at the end of the day we all simply want to age gracefully and keep doing the things that are necessary, and love. Then I reckon we start there. But keeping the physical body healthy. Your muscles and nerves working optimally is also an internal thing. And as the saying goes “you are what you eat“. So equally ensure you are fueling your body with the same care you are your rig.

Are you fit for driving? 

If you are a truck driver or want to be one there is a list of requirements you must adhere to to be out on the road. To keep or obtain your CDL (Commerical Drivers License) there is a list of criteria that drivers must adhere to in the department of health and wellness:

  • Vision
  • Hearing
  • Diabetes
  • Blood Pressure
  • Blood Sugar
  • Sleep Apnea
  • Self- Certification

Mother Trucker Yoga believes with small simple changes a driver, just like you can meet and pass all the above requirements. You can be fit for driving. You can do this. You can improve your health. You can improve your driving experience. You can do this. We can help!

Let us know how you fared out with our test?

Need help?

Contact Hope via email and she can help you get fit for driving today!

 

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