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A Truck Drivers Guide to Avoiding Injury When Working Out

Truck driving is a job that is full of relative motions like changing gear, and requires drivers to spend the majority of their working day sitting down. Unfortunately, that leaves us more vulnerable to inactivity, but then also injury when working out than those working in other careers. It really is a bit of a catch-22 situation. 

 

The good news is that by exercising regularly we can improve our health, and by following the steps below we can make working out as safe and injury-free as possible. Read on to find out more. 

A Truck Drivers Guide to Avoiding Injury When Working Out Mother Trucker Yoga BLog

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The dangers of inactivity for truck drivers

 

Before we look at the ways to minimize injury from working out as a truck driver, it’s important to state just how important regular exercise is. This is because those of us that drive trucks are at much greater risk for developing diseases such as obesity, diabetes, heart disease, and high blood pressure. After all our job is all about sitting down in pretty much the same position for 10-12 hours at a stretch. 

 

Of course, there are several factors that contribute to the increased risk of diseases, such as diet, but challenging ourselves to be more active and exercise is one way that we can effectively reduce our health risks.  

 

Unfortunately, as you may already know, while working out is great for your health, getting an injury from working out is not. In fact, an injury can not only spoil your chances of keeping up with regular exercise but can have an impact on your mental health and ability to drive as well. That is why it’s so important to learn how to minimize the risk of injury when working out. A topic that is explored in detail, in the post below. 

A Truck Drivers Guide to Avoiding Injury When Working Out mother trucker yoga blog image

How to Avoid Injury When Working Out: 

 

Begin with a warm-up 

 

There are many ways to reduce the risk of injury to truck drivers as they work out. The first of these is to do a warm-up before you begin. Warming up is crucial because it helps to prep your body for the workout to come, warming and lengthening the muscle fibers so they are not only less likely to strain, but also will be in prime condition to be effective as well. 

 

The good news is that warm-ups don’t have to be complicated or use a whole heap of expensive equipment that is hard to carry in your cab. Instead, one of the most simple warm-ups you can do is a brisk walk or jog – perhaps around a truck stop or car park? The amin here is to raise your heart rate and get your muscles warm so you can begin the next phase of your workout safely. 

 

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Alternatively, another opera warm-up that is ideal for truck drivers is dynamic stretching. Dynamic stretching differs from static stretching because you’re not just moving your muscles but your whole body as well. Thereby getting a more thorough warm-up. 

 

Some simple dynamic stretching that you can try and can be done anywhere including standing side crunches or walking lunges with a twist are perfect trucking fitness exercises. Remember to go gently at first, especially if you have been stuck in your cab for hours, as your body will take a little time to loosen up. 

 

Use proper form when it comes to trucking fitness for drivers

 

Another way that truck drivers can help minimize the risk of injury when they exercise is to make sure they use proper form. Proper form is all about doing the exercises in the correct way and positing your body right. 

 

Of course, this means you need to learn the specific technique of any exercise that you are doing so you know whether your joints should be bent, or locked, and what position each part of your body should be in. 

 

If you are unsure check out the form guides on youtube or find a certified personal trainer or fitness instructor to help you when you begin. 

 

Make sure you listen to your body 

 

You can also help reduce the risk of injury when exercising by getting in tune with your body. This doesn’t mean you have to spend hours meditating though. Instead, just be sure to listen for signs that your body is being pushed beyond its limits. Remember feeling a little discomfort during a stretch is normal, a sharp pain is not, and it’s a signal from your body that you need to stop right away. Trucking fitness can be simple, don’t let anyone tell you otherwise!

 

Support any weak areas with a compression sleeve

 

Making sure that any weaker areas in your body are properly supported will also help you to avoid injury. For this purpose, many people use a standard compression sleeve. Although, investing in a product like these GO kinesiology sleeves can be a better choice. The reason is that they are targeted support for muscles, tendons, and ligaments, helping you to maintain proper form, and reducing the risk of injury while working out. 

 

Cool Down Afterward

 

It’s important to cool down properly after a workout, especially if you’ve been sweating a lot. This helps your body recover and avoid injuries. A good cool-down includes light stretching and/or walking for a few minutes. You can also drink plenty of fluids to replenish any lost during your workout.

 

Simple cool-down activities you can do anywhere include: 

 

When it comes to avoiding injuries while working out as a truck driver, you really have to remember to do a proper cool down. Cools-downs will help transition your body from high activity to normality and will ensure that the lactic acid in your muscles won’t build up too much and cause you pain the next day. 

 

Simple warm-down exercises that you can do next to your cab include a gentle walk or some static stretching of your muscles. It’s also important to make sure you replace any fluids during your cool down so ensure you have a bottle of water or sports drink to sip from too. 

 

Get enough rest

 

Lastly, if you want to avoid injury is vital that you get enough rest in between workouts, so your body can effectively build muscles and repair itself. Of course, getting a good night’s sleep in the back of your cab can be a bit of a challenge, so be sure you create the most comfortable environment possible and avoid caffeinated drinks up to 5 hours before you are due to go to sleep. 

And don’t forget that trucking fitness for drivers just like you can be simple. Don’t forget to join Mother Trucker Yoga’s LIFESTYLE JUMPSTART Membership & APP for more great content, moves, and fun!

Trucking Yoga Fitness Mother Trucker Yoga

 

4 Core Strengthening Strategies for a Stronger Body

Sitting all day can be hard on anyone’s body, but for a truck driver when the driver’s seat is your office, if you aren’t paying attention, your physical body can suffer. Trucking fitness should be an essential focus for any driver or company because without truck driver fitness, who do you have to drive those trucks?

After nearly 20 years of teaching yoga, functional fitness, and core health I have learned a thing or two when it comes to taking care of our physical bodies. And our core is essential in that. Many still think that sit-ups are a way to strengthen, slim down, and tone up the core. And it saddens me when I see other fitness leaders out there STILL RECOMMENDING THEM. If anything you learn from this blog, it’s to STOP doing sit-ups today.

And before you start to work out or add core strengthening exercises understanding where your core is and what it does is necessary for life fitness goals like reducing pain, improving mobility, and feeling good again.

Here are four of my core strengthening strategies for better trucking fitness.

Your core starts at the floor.

Cueing your core is simple once you know where it is and what it should feel like when it’s idling and in full swing. I used to ride on the coined cue “navel to spine” but as I have described in past videos and posts talking about the core, that cue is detrimental to the spine and creates a downward spiral of instability. Take a moment to think about and imagine that your body is a balloon. Take one hand and squeeze the balloon in the middle. Whether or not you have a balloon in your hand I bet you can imagine what happens. The two ends get pushed out and forced away from the center and the middle is small and pinched (weak). When you suck your navel to your spine you are a balloon squeezed in the middle walking about trying to be stable. Now throw some of your extreme exercise or poor posture into the mix and you have yourself some back issues (and probably digestive ones too).

So where exactly does our core start? I’ll give you a hint; look lower than your belly button. If you guessed your feet you are right! Our feet are the bottom of the core, and where it all begins. Having healthy feet is essential in order to cultivate a healthy core and a healthy framework for your body to stand, squat, reach and bend better.

 

And if our core begins at our feet, we have to treat our feet as an important tool for healthy, functional, and effective core work. One of the reasons I teach barefooted is because, How can you work your feet (core) if they are stuffed in shoes? It’s like trying to strengthen your arm in your cast, and even after it is all healed you still continue to wear the cast and expect those muscles to wake up and start working. For many of us our feet have spent most of our lives in casts: fluffy, padded, high heeled (and I’m not just talking women’s heels) shoes. I get it, good marketing and advertisements play a huge role in this myth that fancy shoes are the cure-all, but sadly this is far from the truth.

It’s time to take a closer look at our core structure and learn to move with greater efficiency and less pain. Apply my 4 house building cues below and start rebuilding your body from the foundation up and have better trucking fitness.

#1: THE FOUNDATION

If your feet have issues, there is a good chance that other parts of your body (including your core!) will have problems in the future or already do. Like a house, this is the rebar and footings in your foundation.

So considering our core starts at the feet, it only makes sense to start our work there. On your journey to your core, consider waking up your feet each day; try taking off your shoes for starters, and start to use your atrophied muscles. Think about possibly rolling out your feet with an acuball or tennis ball, stretching your calves, and moving your toes. Think of this stimulation as rebooting the circuit board in your physical body for effective amp usage. (Here’s a few BOSU Elite foot strengthening exercises to check out as well) Building a solid foundation is essential for better trucking fitness no matter what your age is.

#2: THE WALLS

The trail between your feet and pelvis determines whether or not your body has to take the highway or country road to get where it’s going and let’s hope there isn’t a fallen tree in the way. Like a house, this is the vertical rebar and poured walls that keep the house above the sound.

What starts at your feet travels up your inner leg line into your pelvic floor. Understanding neutral is vital to the health and harmony of your core. When standing, scan the following checkpoints as a basic rule of thumb for healthy foot and leg neutral.

  • Outer edges of your feet parallel with outer edges of your mat (or in line with the sides of the room)
  • Vertical fold lines on the backs of the knees point straight back (be ready for things to feel really weird)
  • Pelvis in neutral, this means pubis and ASIS (anterior superior iliac spine), the bony front hip points stack and run parallel with the front wall

This may feel really awkward, especially if you have spent most of your life twisted and misaligned, your muscles have created memory and I’m pretty sure your shoes have either masked or helped this cause. Take a breath and see this realignment as core training and an exercise in itself.

#3: THE FLOORING

Your pelvic floor needs to be acknowledged and accessed for healthy core stability above. Your pelvic floor is the bottom floor of your house above, if it’s faulty or overlooked, it doesn’t matter what color you paint it, that house is no good.

Imagine if the floor of your house had a hole in it, after a while that hole in the floor would get annoying, and ultimately things would start to fall through, get stuck, or start to crumble. I encourage all my students to get to know this area first. It’s not that we just squeeze and hope for the best, but rather create an awareness of our actual pelvic floor and what it feels like. For many, truck driver or not, this area is dead, turned off as if the wires to the ground floor of your house have been cut or installed incorrectly. The good news is you can rewire them with work. I’ve seen it done on a vast number of individuals, ones who thought it was a lost cause, ones with extreme pelvic floor dysfunction and even pain.

Let’s start with the basics, draw awareness to the bony landmarks: pubis bone, sits bones, and tailbone, within these markings is your pelvic floor. Consider working to contract this area in various positions to see what works best and what needs work, and to see how effective are you from back to front contracting (anal sphincter, vaginal passageway, or soft tissue behind the scrotum, and urethra -controlling the bladder). Which area contracts, which area is miswiredWhat areas are you compensating for by squeezing the glutes instead? Think pelvic floor engages first, then glutes engage for better stability and function. As you become more effective here, that contraction upwards turns into stability inwards, meaning you should feel a contraction in your font lower belly, and that contraction is stimulated from within, not by drawing your navel to your spine.

#4: THE ROOFING

Your rib cage is like the roof for your house, if it’s crooked or off-centered you can expect your shingles, chimney, or dormers (meaning upper back, shoulders, and neck) to have issues eventually too.

In brief, when the rib cage is not stacked properly above your pelvis, your core is thrown off. For many, splaying of the front rib cage is a huge problem. Not only does it lead to the rectus abdominis (our 6 pack muscle as we know it) being overstretched and our back muscles being shortened, but this can also result in or lead to issues with a tightening of the psoas, which can cause problems when it comes to working the pelvic floor.

So the next time you go to work your core, start with the floor and work your way up. The reality is to properly work our core muscles there is some realigning we have to do, and several new roads that need paving in order to move and breathe pain-free and effectively. When our bodies are put in proper alignment we not only have reduced pain, we also recruit the right muscles to do their designated jobs and function more efficiently both on and off the mat, in all we do.

My husband may build and remodel houses for a living, but I get to help build up and rebuild people’s bodies that go to live in those houses. And these are just a few strategies to help you build better trucking fitness and a stronger core.

If you are ready to take the next steps to build a stronger, more stable, and sleek core with no sit-ups, join me in my 5 Minutes to Fit™ Program that will take you from where you are to where you want to be in just minutes a day!

5 Minutes to Fit Tighten and Tone Core Re-H-Ab Fitness Program Mother Trucker Yoga

Truck Driver Fitness: Know the 4 Different Types of Exercise & Benefits

Different Types of Exercises and Its Benefits

Before knowing the types of exercises, the first and significant question here is “What is an Exercise?”

An exercise is the intentional, habitual, and structural movement of the body or a part of the body to maintain or restore the body’s healthy functioning.

Talking about its benefits, we cannot estimate enough of them because they are vast. On a brief note, Exercise improves one’s mental, physical, emotional, and even spiritual well-being.

Whether people participate in light exercises, like taking a walk, or focused energy exercises, for instance, challenging cycling or weight lifting, customary Exercise gives a colossal scope of advantages for the body and brain. And as a truck driver, it is essential that you find time to fit in trucking fitness and get a wide variety of movement styles throughout the day and week. As a trucking fitness company, and more than 20 years of teaching fitness and wellness to people in pain, I get it, long drawn out workouts are difficult to keep up with and leave people quitting before they even begin to see results. That doesn’t have to be your story. 

Truck Driver Fitness: Know the 4 Different Types of Exercise & Benefits mother trucker yoga blog exercise image

Partaking in Exercise of any intensity each day is fundamental for forestalling many illnesses and other health problems.

Here I will explain four different & necessary exercises and their benefits for a healthy functioning body.

 

  1.   Aerobic Exercise
  2.   Strength Exercise
  3.   Stretching Exercise
  4.   Balance Exercise

 

Aerobic Exercise

Aerobic Exercise speeds up your heart rate and breathing rate. These exercises help keep you fit, improve your wellness, and assist you with playing out the physical and mental tasks you need to do each day. Aerobic Exercise intends to improve how the body utilizes oxygen. Most aerobic Exercise happens at a sustainable level of power over long periods.

Aerobic Exercise is the sort that causes you to breathe more deeply or heavily and develops a healthy body. We will generally consider this sort of activity when we hear the word work-out.

It is exceptionally advantageous and will improve your well-being even at a moderate pace or intensity. You can get the advantages of high-impact Exercise from a lively walk or a consistent cycle ride.

Walking, swimming, hiking, biking, dancing, running, jogging, etc. All types of aerobic exercises will boost your heart rate and let the energy flow in your whole body.

 

Benefits

  • Aerobic exercises improve the functioning of your heart and lungs.
  • It boosts up your whole circulatory system function.
  • Stimulate erythropoiesis (red blood cell) formation.
  • Enhances oxygen transportation in tissues
  • Stimulates bone growth
  • Helps in Insomnia
  • Increases one’s stamina

 

Strength Exercise

Strength training, additionally usually alluded to as weight or resistance training, is a type of anaerobic exercise, a kind of actual work 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, freeloads or weight machines. Weight training can reinforce significant muscles, like the legs, back, glutes, chest, shoulders, arms, and midsection.

Keep in mind it’s imperative to feel some muscle weariness toward the end of the training to ensure you are working or preparing the muscles viably.

It will probably incorporate bodyweight practices like squats, push-ups, jumps, and activities including resistance from the weight, a band, or a weight machine.

 

Benefits

  • It makes the muscles of the whole body stronger
  • Stimulates Bone Growth
  • Lowers blood sugar level
  • Helps in maintaining weight
  • Improves your posture and balance

 

Stretching Exercise

Stretching characterizes the scope of movement of your joints and the portability of your muscles. Sufficient flexibility is significant for athletic execution, day-to-day function capacity, and injury counteraction.

Stretching is genuinely significant and much neglected when individuals consider working out.

Aging prompts a deficiency of adaptability in the muscles and ligaments. Muscles abbreviate and don’t work as expected. That expands the danger for muscle spasms and torment, muscle harm, strains, joint pain, and injury, and it additionally makes it intense to traverse day-by-day exercises, like bowing down to tie your shoes.

It involves tai chi, yoga, pilates, trucking yoga, fascial training, plyometrics, etc.

 

Benefits

  •  It makes your muscles longer
  •  It makes your muscles stronger
  • Reduces pain intensity from an injury
  • Reduces risk of an injury

 

Balance Exercise

Some activities improve your balance by causing you to develop center fortitude.

To reinforce core muscles and improve strength, consistently remember your regimen’s practices that connect with various muscles. Balance and equilibrium practices frequently include moderate, controlled developments that connect with and fortify center or core muscles, which remember the muscles for your mid-region, back and pelvis. Feeble core muscles may prompt unsteadiness, helpless stance, and diminished athletic execution.

Planks, mini ball exercises, glute bridges, yoga, tai-chi, squats, leg lifts, walking, jogging, etc., are included in balance training exercises.

 

Benefits

  • It makes you feel steadier
  • It helps in preventing falls
  • Help with your visionary and auditory function
  • Good posture
  • Helps in effortlessly carrying out daily activities

 

Here at Mother Trucker Yoga, we believe that it’s the small simple changes that lead to the big results in your life so that you can feel good again. And as your go-to trucking fitness company, we believe that in just minutes a day you can live a great and healthy life.

If you are looking to incorporate more driver fitness into your daily life and are not interested in gym-style workouts that just aren’t sustainable as a driver. If you have tried other programs out there and they just aren’t working for you.

Check out our NEW Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform and APP.

Use our code: MTY30 for a FREE 30 days!

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Trucking Yoga: 5 Moves to Help You Physically and Mentally

It’s always fun to build a balanced workout with a variety of movements depending on what your cardio focus is. Most people may go from extreme sitting in an office setting to intense exercise causing their body to ache or get a muscle strain. Ouch!

Set your mind and body up for success by incorporating these yoga moves into your daily routine.

Here are 5 moves to help you physically and mentally for better truck driver health.

Here are 5 trucking yoga moves that any driver can do at home or on the go. They are about finding the balance to help you continue to do what you love and enjoy… without the body aches or unnecessary pain.

  1. Move #2: Core Care Rolling Forward Bend

Trucking Yoga: 5 Moves to Help You Physically and Mentally Rolling Forward Bend Mother Trucker Yoga Blog

Who doesn’t like core work? Well, I know many don’t, and that is because they are still being taught outdated sit-ups- YUCK!

If you are in need of combating a tight front body… Good news! This extension move works your core ten times more effectively than flexion. And this fun move will help you liberate your tight spots!  I call it a stretch and strengthen combo (the best moves are both).

Here, powerfully release your spine and hip flexors as you fully engage your core from the inside out! You don’t have to have a yoga mat to practice trucking yoga moves.

  1. Find a comfortable hips distance footing.
  2. Exhale, bend the knees, and “fall” into a forward bend with soft (even bent) knees.
  3. Inhale with bent knees begin to roll up the body focusing on getting your pelvis underneath you and then stacking the spine as you rise.
  4. Keeping your knees bent, before the head and shoulders stack, start to glide the pelvis forward.
  5. Imagine the pubic bone hitting a wall to open the hip flexors and extend your spine.
  6. With the arms extending alongside the ears you should feel the core quiver (earthquake) and turn on as you open the entire front line of the body.
  7. Exhale, bend the knees a bit more, and roll back down into a soft flowing forward bend.
  8. Repeat this rolling sequence 5 to 10 times.

 

Move #2: Sinking Runners Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sinking Runners Lunge Mother Trucker Yoga Blog

Psoas tightness is a chronic issue and if you are someone who goes from sitting all day to running or biking, you may be finding more pain than gain. Liberate the psoas to help aid the lower back and dissolve possible knee pain and possibly shoulder pain (as the psoas can pull down the shoulder).

This is one move every driver should do daily.

  1. From a runner’s lunge (low lunge) with the feet hips-width and fingertips on the highest level of the block (option to use stools or chairs).
  2. Square the hips forward, tucking the glute of the front leg underneath the body for more stability and a better stretch.
  3. Keeping the spine long, exhale and begin to sink the hip of the back leg down, pressing long through the back heel and up through the crown of the head.
  4. Inhale and rise back up to a comfortable lunge.
  5. Continue this dynamic movement and imagine you were sinking into the front pocket of your jeans. Try finding the areas you normally don’t automatically default to. Try to find the areas that are, otherwise, avoided and sink there.
  6. If the stretch is too intense, just focus on sinking into the hip and let up on extending up through the crown of the head.
  7. Repeat this dynamic movement 10 times, stepping up into standing forward bend in-between.

Move #3 Psoas Release

Trucking Yoga: 5 Moves to Help You Physically and Mentally Psoas Release Mother Trucker Yoga Blog
Another great hip flexor stretch. This pose is meant to help alleviate hip flexor and psoas pain and discomfort. If your back feels stiff after your cardio workout this move is for you! As a bonus, you also aid in releasing quad or knee pain and back stiffness.This is an easy move to do in the sleeper. If you don’t have a yoga block you can use a folded towel or pillow under the hips. Trucking yoga can be easy and can be one move done consistently.
  1. Lying down supine on the mat place a yoga block underneath the sacrum (or just lay flat).
  2. Slowly begin to extend one leg out, down, and away from the body like pushing your heel through sand (do not worry if the leg does not go straight).
  3. Breathing calmly slowly begin to draw the opposite knee in towards the abdomen.
  4. Do not aggressively pull the bent knee in. Slowly and mindfully draw the knee into the place where you first feel a stretch, when that sensation passes, draw the knee in a bit closer.
  5. Work through this process one layer of tension at a time as you continue to reach out, down, and away through the heel of the straight leg.
  6. To be effective with the psoas hold this pose for 3-5 minutes.
  7. If you feel the stretch in the lower back, remove the block.
  8. If unable to clasp the bent knee, use a strap to hold the leg, or place a block under the bent knee’s foot. The tighter the psoas the more likely you may need head support.
  9. Repeat the opposite side.

Watch the video with Hope on how to step by step release that pesky psoas muscle and get your trucking yoga moves to go!

Move #5 Sliding Side Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sliding Lunge Mother Trucker Yoga Blog

All that stepping, sliding, moving and lunging can create some lines of tension or restriction from foot to hip. Wring out your lower body and leave yourself with happy hips. This is a perfect pose to do with a workout or if you find yourself stiff when you wake up when you get out of the truck or have back pain and can’t fall asleep.

Trucking fitness does not have to be complicated and doesn’t have to mean a gym-style workout. It’s time for out with the old and in with Mother Trucker Yoga. 

  1. Begin in a wide straddle with the feet in a parallel position, firmly planted into the mat.
  2. Inhale rise up to the fingertips, and extend the spine out from the hips.
  3. With a strong belly and long lower back exhale and begin to bend one knee and slide your body towards that leg.
  4. Use your elbow, shoulder, or tricep and press into the inner leg to help open the hip.
  5. Do not lift the heel of the bent leg or roll into the arch of the straight leg.
  6. Stay plugged into the feet and engage the quad of the straight leg to help direct the stretch along the inner thigh.
  7. Hold the side lunge for 5 – 10 breaths before you return back to the center and repeat on the opposite side.
  8. If your fingertips do not comfortably, reach the ground, use blocks to assist.

Move #7 Stretch It Out Side Bend with Chair

Trucking Yoga: 5 Moves to Help You Physically and Mentally Stretch it out side bend with chair Mother Trucker Yoga Blog

Think about the direction your lifestyle choices and movements are taking you in? Much of what we do is forward-moving (Sagittal Plane).

  • Sitting in the driver’s seat.
  • Walking.
  • Running.
  • Sleeping.
  • Working on X.

All forward-moving (bending).

It is vital that we change up our movement patterns and move in other planes of motion to help reduce pain and tension patterns. For many drivers, trucking fitness can feel like doing moves your body just won’t let you do right now. But with Mother Trucker Yoga and our take on trucking yoga, those moves can be both easily accessible and beneficial- like this chair yoga stretch.

Here release your side body from hip to shoulder in one quick move. All that sticky fascia under your arms will surely get the acknowledgment it deserves. What’s fascia? Well, it’s the catsuit your body is covered in (and every muscle and every fiber of every muscle- but that for another day).

  1. Take a seat on a chair (preferably with no sides).
  2. Open your legs wide to expose the edges of the chair (if able).
  3. If your feet do not comfortably, reach the floor, place blocks under your feet.
  4. Grab hold of the opposite side of the chair with one hand (think right hand to the left side).
  5. Gently rotate your body in the same direction (towards clasping hand).
  6. Extend your free arm up alongside the ear, with the palm and elbow fold facing your head (think external rotation at the shoulder)
  7. Inhale deeply, and now exhale and begin to side bend feeling the clasped arm’s shoulder roll more deeply into the slight rotation.
  8. Relax the shoulders, and anchor the hips.
  9. Keep breathing and work to hold this pose for up to 10 breaths.
  10. To come out, roll your body to the center of the chair and relax for a moment before you roll up and repeat the opposite side.

If you are still on the fence as to yoga is right for you. Look at the five yoga poses above, is there one you can try? Is there one move you can commit to for one week, one month, and then tell me how you feel?

One pose is yoga, one mindful breath is yoga, and when you take a mindful breath in a yoga pose, well you, my friend just took it to a whole new level.

Trucking Yoga Made Easy For Drivers Like You

Have you heard about Mother Trucker Yoga LIFESTYLE JUMPSTART Platform & APP? It’s a subscription-based service that provides you with more than 100 videos, downloads, and lifestyle-focused content made just for drivers.

While everyone else is still taking the traditional route of gym-style exercises and diets, we see the gap and want to help.

You are busy, you are always on the go, and who has time for a long-drawn-out workout?

Come check out Mother Trucker Yoga LIFE STYLE JUMPSTART Platform & APP and see how we can help you feel better one small simple change at a time.

 

Mother Trucker Yoga is the only place you can get trucking yoga moves from an instructor that has been teaching yoga for more than 20 years and has customized yoga and functional movement (fitness) to a drivers biggest needs.

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Why Yoga Is Ideal For Every Type Of Person

Whether you are a newbie to yoga in particular or are just looking to get more from your practice, this age-old exercise is packed with a whole plethora of benefits designed to increase your fitness and improve both your mental and physical wellbeing. Yoga is ideal for every type of person. No matter what your fitness level is, whether you are someone who works out regularly or someone looking to get fit, or if you have done yoga lots or never before, it is a workout that will suit you.

Why yoga is ideal for every type of person trucking yoga mother trucker yoga blog

It is something that can be done in pairs, in a group such as at HOTWORX, on your own, or by downloading our new Mother Trucker Yoga app and joining our LIFESTYLE JUMPSTART Platform family, you can always reap incredible benefits from yoga. If you are a truck driver and tight on time and trucking fitness is essential, yoga can be a solution. Here are a few reasons why yoga is ideal for every type of person, no matter your ability or fitness level…

There are many different levels.

One of the best things about yoga is that you will find one suited for you no matter what type of yoga you are looking for. There are many different levels of each type of exercise and movement, meaning that you can start easy and then progress as you get better. This means it’s not too daunting starting, and you can adapt the workout depending on your skill level and need, pushing yourself when you want to or taking it more gently when you wish. And when you work with an instructor that is educated, experienced and understands the environment you are in, yoga or what we call trucking yoga can be easy.

It can improve your strength, flexibility, and balance.

Yoga is one of the best exercises for improving your strength, flexibility, and balance – all essential qualities for keeping your muscles, joints, and body healthy. As a truck driver, it’s easy to become stiff and sore from sitting. Trucking yoga can be a great way to limber up. The slow movements and deep breathing also help increase the blood flow around your body, which in turn warms up your muscles, making them more robust, more flexible, and healthier. Holding poses and building on this can help you become much stronger in yourself and teach you how to balance much better. And remember, trucking fitness doesn’t have to mean push-ups or running. It can be as simple as yoga.

It helps manage stress and relax you.

Life throws us a lot of stress, and unfortunately, it is something that we will all experience every once in a while. If you often suffer from stress, you probably also suffer from other symptoms such as headaches, trouble sleeping, and perhaps dizziness or irritability. This can significantly impact your life, but yoga can help with this. Doing yoga regularly has been found to reduce stress levels and help you feel more relaxed. Yoga encourages mental and physical relaxation, reducing tension in your mind and body, removing muscle knots, and alleviating any pain you might have. It also sends positive endorphins to your brain.

These are just a few reasons why yoga is ideal for every type person. No matter what you are looking to get from your yoga practice, whether helping you when you’re on the road to improve your posture or sorting out any back pain, it can do this. What are some top benefits of yoga you’ve found? Let us know in the comments below. We would love to hear from you!

 

If you want to learn more about yoga and how it can fit into a trucking lifestyle. Read more about Mother Trucker Yoga and our mission >> https://www.mothertruckeryoga.com/about/

5 Ways to Feel More Confident When Doing Yoga

5 Ways to Feel More Confident When Doing Yoga MTY Blog Image 1

Many people, particularly men, would love to try yoga to calm the mind while strengthening the body. Still, they are too afraid to do so because they worry that they will feel uncomfortable in a room full of what they imagine to be svelte twentysomethings who can bend into the most mind-boggling shapes.

This is such a shame because yoga is for everybody, and it is possible to feel completely confident when doing it.

With that in mind, if you want to try yoga but you’re worried about not feeling comfortable, here are a few things you can do to feel completely confident while you’re doing it:

Try an app

These days, there are many excellent yoga apps (check out Mother Trucker Yoga’s app being released soon) that will teach the basics at home. You won’t get the same hands-on instruction you get at the local studio, but you will learn the basic asanas (poses) and some great routines that you can practice until you gain confidence. And as a driver, trucking yoga isn’t scary, it’s easy and can be done from your truck.

Dress comfortably

One thing that can make people feel uncomfortable about yoga is the perceived requirement to dress in figure-hugging lycra. This is something you do not need to worry about because you can wear whatever you’re most comfortable into your yoga class, whether that be yoga shorts for men or a pair of sweat pants and a comfy -shirt. No one will judge you, and you can wear what makes you feel most comfortable and confident for your workout. And when it comes to trucking yoga every movement counts.

Star slow

The great thing about yoga is that it poses to suit all levels and abilities. If you lack confidence, you can start slow with a few o the more accessible asanas and work your way up as and when you feel able to do so, gaining masses of confidence along the way.

Practice mindfulness

One of the great things about yoga is that although it can be a purely physical exercise to build lean muscle and flexibility, it can also be a mental practice. L If you concentrate on your breathing and the movement you are flowing through, mindfulness meditation.

If you lack confidence, focusing on the breath and flow intensely will help to keep you focused on what you are doing in the present moment so you will be less likely to worry about whether others are watching you or if you’re doing it wrong, which means you will naturally be more confident.

Remember, it takes time.

Yoga is a lifelong practice. You should not expect to be immediately good at all aspects of your practice; If you bear this in mind and start with a beginner’s mind and a willingness to learn, you will not feel like a failure if you can’t quite get into that challenging poses. Still, you will embrace the chance to learn and try again, and that is where true confidence lies.

Yoga is an excellent workout for the mind and body, so don’t let a lack of confidence put you off giving it a go!

Resting & Relaxing Is An Essential Part Of Getting Fit As A Driver

It might seem as though relaxing and sleeping well are totally opposed to getting fit as a driver. After all, you’re not building muscle, flexibility, or endurance when laying down and resting, and certainly not when you’re snoozing.

Actually, you are. Lifting weights, for example, doesn’t build muscle. It tears your muscles down incrementally so that you can then recover with a higher protein diet. It provides a stress response t that builds then said muscle in your rest and relaxation periods.

For this reason, then, any excellent fitness habit, be that yoga, running, cycling, rowing, swimming, or lifting weights, is simply incomplete and will burn you out quickly if you find you’re unable to get the rest you need.

How should we regard this truth, then? Well, it’s important to make a worthwhile schedule regarding your fitness habits. This should include rest days. In this post, we’ll discuss the value of that, some advice to help you along, and suggestions for what to do on your rest days to aid your future workouts.

Without further ado, let’s consider:

A Worthwhile Diet

Many people think getting fit means limiting your diet and basically only ever eating rabbit food, but that’s not true. Sure, eating is often indulgent, but a proper diet helps you balance some of those issues. For instance, eating a high protein, relatively low carb diet with plenty of green vegetables, both fibrous and leafy, can help you feel more satiated. And when it comes to truck driver health, you must monitor what you eat because you aren’t moving much during the day.

That lack of movement can add weight when you consume more than you are burning. Switching up your morning breakfast for steel-cut oats can help you feel fuller for longer. And truck driver health foods that are travel friendly and can be made with little effort like steel-cut oats make eating healthy for a driver easy. Foods like this can be the start of a fantastic relationship with food,, learning to cook wholesome meals, and feeling amazing as a result.

With the holidays around the corner, it can be stressful to figure out what to eat. Check out our blog – Healthy Holiday Survival Guide: 5 Simple Strategies.

Light Walking & Stretching

Of course, avoiding all physical activity on your rest days isn’t necessarily what we’re going for here. A nice light walk with the dog, some light stretching, and using equipment like foam rollers can be a big helper here. Perhaps you could even use this time to practice your discipline and learn more about it. For instance, understanding the best yoga phrases to use can help you understand this discipline more intimately. That kind of approach can work wonders for all those reasons and more.

If you are looking for ways to motivate yourself to get out and away and aren’t sure how to structure your activities check out Mother Trucker Yoga’s Walking Challenge. THIS IS a FREE 30 Day guide to getting out and walking more. This is the perfect way to start your new path towards trucking fitness.

Perfect Your Sleep Habits

Sleep is one of the best things you can get right for staying healthy and fit, but it depends on your schedule. Eight hours is generally recommended for most adult people. Ensure quality sleep by ensuring your bedroom has good ventilation, that you keep a consistent bedtime, and that you give yourself time to wind down before bed. If you can do that, then you’ll be much more able to drift away comfortably. Some people use herbal sleeping tablets to help them get into a good schedule, but what works for you is often more than appropriate. What matters here is consistency.

With this approach, you’re sure to find rest and relaxation are the perfect supplements to your workouts.

Getting fit as a driver doesn’t have to be complicated. Whether you are focused on truck driver health or trucking fitness, all the above can help you take that next step so you can feel good again.

4 Signs You Are Overexerting Yourself Physically

It is not a good idea to overexert the body, no matter how fit and healthy you might be in general. When you use the body too much or in too strenuous a manner, it can lead to injuries and pain, which can often be severe and last a long time. If you are keen to avoid that, you’ll want to know what the signs are that you might be overexerting yourself physically. Driver fitness is you paying attention to how you move and how you exercise. In this post, we’ll take a look at some of the clearest of these that you might want to be aware of right now.

 

 

Inflammation

 

Sometimes when you are working out too hard, you will end up with some serious inflammation in your joints or muscles. This is very much your muscles telling you that you need to relax a little more and not take it quite so hard. For instance, you might find that you get shin splints after running, and you have to make use of posterior shin splints taping with KT Tape. It is clearly best to avoid that altogether by just taking it a little easier when you are running in the first place.

 

Weak Muscles

 

If you are feeling a lot of sudden weakness in your muscles after you have been exercising, then this can be a sign that you are doing too much during the workout session. Driver fitness can be challenging given your schedule and space, but when you do have time make sure you exercise smart. Of course, you might often feel tired after working out, and if you didn’t then you probably wouldn’t be doing it right. But having incredibly weak-feeling muscles is a sure sign that you are doing too much. So rein it in a little and try to do a little less next time around when this happens.

4 Signs You Are Overexerting Yourself Physically Image Mother Trucker Yoga Blog

Dark Urine

 

It sounds unpleasant, but it is worth taking a look at what your urine looks like after you have been exercising. If it is particularly dark, that might mean that your body has gone through a lot of dehydration during the process, which is itself a clear sign that you are probably overdoing it. It might mean you need to relax a little, and also that you could probably do with a little more water. Remember when it comes to driver fitness and truck driver health you want to be getting in at least eight cups of water. Many health issues can be resolved by improving hydration. Ideally, your urine should be clear or very close to being clear.

 

Confusion & Agitation

 

Bear in mind that there are also some clear psychological signs that you should look out for too, and if any of these present themselves it is time to stop exercising and relax a little and look after yourself as best as you can. For instance, you might find that you feel confused or agitated after you have overexerted yourself, or even while you are in the middle of the workout session itself. This is a sign that you are doing too much, and it’s something you should pay close attention to.

 

As you can see, there are a few signs that you might want to pay attention to, and change what you are doing accordingly. You’ll find that these are important to bear in mind.

6 Health Problems You Might Encounter As a Truck Driver

The world needs truck drivers. People want goods shipped from one side of the country to another, and they want it done quickly. However, as much as society recognizes how important the profession is, they often don’t consider how much health can be impacted by navigating long-haul journeys. 

6 Health Problems You Might Encounter As a Truck Driver mother trucker yoga blog health

You never know how much different truck driving is to other jobs until you experience it. Rather than have the freedom of an office, you are often confined to the small cab. Depending on the destination, you could be away for weeks on end before making it home again. This environment can lead to significant health issues, and here are some of the most common.

 

Mobility Problems 

 

It should be no surprise that sitting in your truck cab for eight hours on end every day can cause issues. The lack of movement will stiffen joints and put pressure on your lower back and neck. Similarly, constant focus could even cause headaches, which will affect performance. 

 

This issue is a lot like sitting at a desk all day. You can’t be rigid in a single place for the entire journey, so take every opportunity possible to stretch your legs and get some much-needed fresh air. As long as you stay on schedule, you can eliminate the risk of severe mobility problems. With Mother Trucker Yoga’s everyday movements you can keep your mobility and your body strong. 

 

Obesity 

 

A lack of mobility could also lead to obesity problems. You won’t get the chance to exercise, and you also can’t rely on a proper meal every day. Instead, you rely on ready meals and processed foods from truck stops and fast food places. 

 

Already, you’re at a disadvantage, especially when you’re on a time limit to complete a shipment. You can’t take a personal day and hit the gym, but you also can’t allow your body to deal with bad food. Instead, consider healthy snacks for truck drivers that will reduce weight gain and provide all the essential nutrients and minerals you need to stay engaged on the road. Read the food label not just for the nutrition but for the ingredients. Make sure you are actually eating real food.

 

Lung Cancer

 

Research from the Center for Disease Control discovered that around 70% of truck drivers smoke, and with little else to do on the road, this can quickly become a way to pass the time. You don’t need anyone to tell you how bad smoking is for your health, but you also might know how difficult it can be to break out of this habit. 

 

Excessive smoking will lead to lung cancer, so as much as it can pass the time and even reduce stress, it won’t do your health any favors. When you compound this with the carbon emissions from the diesel exhaust, you drastically increase your chances of significant health problems, so do what you can to reduce exposure and cut out any bad habits. Our friends over at St. Christopher Truckers Relief Fun has an amazing Rigs without Cigs program to help aid drivers in the process of quitting smoking. 

 

Irregular Sleep 

 

You would think that driving all day will make it easy to get to sleep when your shift finishes, but this isn’t the case. Truck drivers do not have the luxury of their beds, which for some can make it difficult to sleep, and this causes a range of issues that will affect health and performance. 

 

You should never drive while tired, but when you’re on a time limit and it’s dollars for miles you often feel the need to keep on trucking. Focus on a sleep routine and stick with it to help reduce the time spend trying to fall asleep. 

 

Hearing Loss

 

Truck drivers must be aware of everything around them, and this is not possible if they experience hearing loss. Typically, this occurs with older truck drivers who have been exposed to the noisy engine and highways their entire career.  

 

You can learn more about how moderate hearing loss feels, and consider how this could impact your truck driving. If it puts you and anyone else in danger – especially as you’re unable to differentiate sounds or hear upcoming cars – think about possible solutions. When is the last time you got your hearing checked? Some hearing loss as we age is normal, but don’t go without it unchecked if you feel you may have a larger issue going on. Truck driver health is essential and your health matters. 

 

Isolation and Loneliness 

 

There are few things lonelier than taking a journey by yourself and having to come back the way you came also along. Many truck drivers experience significant mental health problems caused by feelings of isolation and loneliness. 

 

As much as the radio or regular phone calls can help, they are no substitute for real human interaction. If you have a family or are someone who loves to spend time with others, you may struggle to cope with the loneliness that comes from driving a truck. So reach out regularly and even things like smiling at a stranger and drumming up a conversation with someone standing next to you can help you feel connected, with a purpose and happiness, and who doesn’t like feeling happy?

 

Keep On Truckin’ 

 

Truck driving can be an incredibly rewarding career, especially if you are someone who loves getting behind the wheel and seeing as much of the country – and perhaps the world – as possible. However, it does not come without its share of truck driver health issues, so consider these and how to overcome them to ensure you make the most of your truck driving career.

Here are a few other blogs you might enjoy:

11 Strategies for Truck Drivers To Start Following A Healthy Lifestyle

There are many benefits associated with following a healthy lifestyle. It can increase your confidence and self-worth, improve your overall health and fitness, and even positively affect your mood and happiness. However, making the switch to a healthy lifestyle can often seem like an impossible task, whether you’ve come to rely on unhealthy habits and coping mechanisms or are simply unsure of where to start.

 

Nevertheless, it’s important to remember that a healthy lifestyle is always within reach – and making a few small changes at a time can have a huge difference, helping you achieve your goals in no time at all.

 

With that in mind, here are some tips and strategies that you can use to start following a healthier lifestyle. 

11 Strategies for Truck Drivers To Start Following A Healthy Lifestyle

1.Identify unhealthy habits.

The first step towards living a healthier, happier life is acknowledging areas where you might have a problem. After all, you may have picked up on unhealthy habits without really realizing it. For example, going to bed late every night can affect your sleep schedule, meaning that you are never as rested as you need to be. Alternatively, you could rely on processed foods as they are often quicker and easier to prepare than fresh meals. Identifying these issues means that you know exactly what changes need to be made. 

 

2.Cook Yourself.

Healthy eating does not mean that you have to eat salad after salad; in fact, you can enjoy thousands of delicious recipes when focusing on healthy living. Therefore, one way to focus on transitioning into a healthy lifestyle is by spending more time in the kitchen, experimenting with new foods and ingredients instead of reaching for the takeout menu or a microwave meal. This is also a great way to develop new skills. And since cooking on the road can be challenging for some, make sure you check out Road Pro’s cookware helping you make eating healthy a little bit easier.  Our two favorites are Road Pro Portable Stove (AKA Lunchbox) and the 12 volt Saucepan. 

Roadpro sauce pan Road Pro portable stove lunchbox

 

4.3.3    3.Practice Preventative Health.

The majority of us have all grown up with the mentality of “sick care,” meaning don’t do anything about your health until you are sick. I’m telling you that mentality is wrong. Don’t wait for your body to show signs of sickness or stress before deciding to do something about your health as a truck driver. Being aware of any health issues you could face, especially as a truck driver, can equip you to find ways to prevent them or minimize their impact. Truck driver health issues like heart disease, sleep apnea, dehydration, diabetes, fatigue, and obesity can all become a concern for a truck driver’s health. We want you to know there are things you can do to help reduce the chances of impacting your health. 

 

4. Keep on walking.

There are many benefits associated with walking more often; it can improve your cardiovascular fitness, balance, dexterity, and endurance. Furthermore, walking also encourages you to spend more time outdoors, which is excellent for your health and happiness. As a general rule, you should try to take around 10,000 steps a day. And as a truck driver, that can be tricky sometimes. Consider laps around your truck, using your truck step as a mini stair stepper to start. If this is not possible for you, don’t worry – give yourself a smaller, more manageable target and work on increasing it over time. 

 

5.Discover what trucker fitness exercises work for you.

Incorporating exercise into your routine is a great way to transition into a healthier lifestyle, but you must focus on activities that work for you and your needs.  Finding a workout routine that works for you protects you from overexertion or injury and helps you see positive results sooner rather than later. It also makes it easier to put together a killer fitness regime.  

mother trucker yoga blog movment

6.Add to your exercise routine over time.

When you haven’t participated in any exercise for a little while, reintroducing it to your routine could seem incredibly daunting, especially if you feel your fitness and endurance levels are not up to scratch.  Therefore, you must start small – focusing on small bursts of exercise instead of throwing yourself straight into a complex and lengthy routine. As your fitness levels increase, you can always build up the intensity of your workout to match. 

 

7.Reduce daily stress.

While stress can be unavoidable, you mustn’t put yourself under stress unnecessarily, as this can have an incredibly negative effect on your overall health and happiness. For example, prolonged stress can lead to a lack of sleep and poor motivation. Therefore, one way you can begin to live a healthier lifestyle is by being honest about what stresses you and then noticing the conversation and action steps you take after you become aware. Much just default to complaining and actually attach to the stress as an identity. Ask yourself, what can I do that I enjoy? What makes me happy? What helps me reduce stress? This could include asking for additional support at work or letting go of friends who drag you down instead of lifting you. 

Life Is About Choices

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter, who was worried over a mistake she’d made. This is what it said:

Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as you can.

 

8.Schedule in some self-care.

While it may not essentially seem that way, self-care should be considered an essential part of your routine and help you live a healthier, happier life. Therefore, you must add self-care to your schedule in as many different forms as possible. Remember, self-care could include curating a skincare routine or something simpler like giving yourself a break when you need one. 

 

9.Put together a sleep schedule.

Your sleep affects your health in more ways than you may initially realize, meaning that it’s vital you work on improving your sleep schedule. Thankfully, there are various steps you can take to achieve this goal. For example, you can avoid using your phone or staring at a screen before bed, which often makes it harder for your brain to shut off. Furthermore, you could start to go to bed at the same time each evening, as a routine can help you drift off to sleep much easier as your brain and body will begin to feel tired around this time. And when you can’t fall asleep because your back or hips hurt, it might be time for a quick stretch or a readjustment of how you sleep. 

10.Set yourself manageable goals.

Setting yourself new goals is an important part of following a healthy routine, whether they pertain to healthy weight loss or increased ability to do specific tasks. However, the goals you set for yourself must be realistic and attainable – as this is the easiest way to remain on track and avoid feeling disheartened. For example, instead of setting yourself to lose X amount of weight or fat, focus on the health benefits you can aspire towards instead. This could include goals such as feeling more energized, sleeping better, or increasing the amount of distance you can walk/run. (Check out Mother Trucker Yoga’s blog on how to set GOALS)

 

11.Remain positive.

This is perhaps the most important step on the list, as to revamp your lifestyle, you need to be able to maintain a positive outlook. While your friends and family will likely support your journey, you also have to provide yourself with the motivation needed to make fundamental changes. Otherwise, you may find that you give up at the smallest of hurdles. 

 

 

 

It’s important to remember that healthy living is a change of lifestyle, not something you do for a few weeks and then abandon. However, this shift will not feel as dramatic or hard to conquer by incorporating change gradually over time. Therefore, it’s equally important that you do not rush the process and try to change everything about your habits and lifestyle overnight. Instead, try to introduce a few minor changes a month – knowing that big results will follow. You’ve got this!

 

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