Stretches for Truck Drivers

Post Date - Jun 25, 2024

Driving, picking up, loading, and delivering freight can take a toll on your body if you don’t take care of yourself. Orange + Black has your back, hamstrings, and arms! An important part of preparing for your day should include stretching to help with any pain while also improving your mobility! Increased mobility can decrease your chances of injuries. Try these stretches out during your break time while on the road:

1. Lower Back Pain: Knee-to-Chest Stretch

  • Lie on your back with your knees bent and feet flat on the floor.
  • Bring one knee to your chest while keeping the other foot on the floor.
  • Hold for 15-30 seconds and then switch legs.
  • Repeat 2-3 times on each side

2. Shoulder Pain: Cross-Body Shoulder Stretch

  • Stand or sit up straight.
  • Bring one arm across your body at chest level.
  • Use the opposite arm to gently press the arm towards your chest.
  • Hold for 15-30 seconds and then switch arms.
  • Repeat 2-3 times on each side.

3. Neck Pain: Neck Stretch

  • Sit or stand with your back straight.
  • Tilt your head to one side, bringing your ear towards your shoulder.
  • Use your hand to gently pull your head further into the stretch if needed.
  • Hold for 15-30 seconds and then switch sides.
  • Repeat 2-3 times on each side.

4. Leg Stiffness: Hamstring Stretch

  • Sit on the floor with legs extended straight in front of you.
  • Keep your back straight and slowly bend forward at the hips.
  • Reach for your toes or as far as you can comfortably reach, keeping your knees straight.
  • Hold the stretch for 15-30 seconds, breathing deeply.
  • Return to the starting position and repeat as necessary.

5. Spinal Mobility: Seated Spinal Twist

  • Sit up straight in your seat.
  • Place your right hand on the back of your seat and twist your upper body to the right.
  • Hold for 15-30 seconds, then switch sides.
  • Repeat 2-3 times on each side.

Run Smart. Run for Roadrunner. Apply at