Long-haul journeys can be taxing on the body, especially for truck drivers who regularly spend weeks — or even months — on the road. Drivers spend long hours sitting behind the wheel with little to no physical activity. On top of that, many fall into the trap of grabbing convenient but often unhealthy fast-food options for meals and snacks on the go. It’s no wonder that, as a whole, truck drivers struggle with higher rates of obesity compared to the national average!
YOGA TO THE RESCUE
There’s a surprisingly simple solution that can be a game-changer for your health: Yoga.
Here’s a simple, concise guide to six yoga poses tailored for the nomadic lifestyle of truckers — and you don’t need special equipment or a spacious gym!
- Downward-Facing Dog next to the truck (photo above)
This classic yoga pose supports stress relief. Stand facing your truck, place your hands on the side of your vehicle and step back. Then, “hinge” your body at the hips to form an inverted V shape. Allow your head to hang freely. Relax into the pose, breathing deeply to maximize its effect.
- Seated Spinal Twist
Performed while seated, this twist is accomplished with minimal fuss. Sit up straight and rotate your torso, passing your elbow behind the seat to the opposite side. Place your other hand on your knee for leverage; then take several mindful breaths while holding this twisted posture.
- Catcher’s Squat (Malasana variation)
Increase your flexibility rapidly with the Catcher’s Stretch Squat. Stand with your feet slightly wider than hip-distance apart; then squat, joining your palms at the heart center. Rock gently to enhance the stretch and engage the muscles more deeply.
- Reclined Figure-Four Stretch
Before hitting the road, give your hips and lower back a little love with the Reclined Figure Four. Here’s how: Lie down, bend your knees and cross one ankle over the opposite knee, pushing the crossed knee away. You can intensify the stretch by holding your lower hamstring and pulling your legs gently toward your torso.
To adapt this pose for an upright seated position, simply sit and place one ankle on the opposite knee; then lean forward and feel the stretch in your thigh and hips.
- Truck Step Calf Stretch
Did you know your truck step can double as a makeshift yoga prop? Let’s address those tight calves, a result of spending hours pressing down on the gas pedal. The Truck Step Calf Stretch will help you loosen up — and it might just become your new roadside ritual.
Stand on the edge of that sturdy truck step facing the truck, with your heels hanging free. Slowly, let your body weight draw your heels down until you feel a gentle stretch in the calves. Hold onto the vehicle for balance, and take a few deep breaths. You’ll feel the tension melting away from your overworked leg muscles. Easy-peasy, right?
- Sleeper Cobra Pose (not shown)
Now, let’s move on to a pose that’s perfect for doing in a sleeper cab. It’s the Cobra Pose, a fantastic backbend that can help relieve spinal discomfort. You don’t need tons of space, just enough to lie down comfortably.
Start by lying face-down on your sleeper berth with your hands beside your shoulders and palms down. Pressing in to your hands, lift your chest and upper body off the mattress. Draw your shoulders down and back, opening up the chest. Remember, you are the one who decides how high to go. Be mindful not to overextend — this is about feeling rejuvenated, not strained.
Take your time with the pose, holding it for a few breaths (or longer, if it feels good). You’ll feel your spine stretching and loosening up after hours, hunched over that wheel.
TAKEAWAYS FOR THE ROAD AHEAD
Don’t let the rigors of the road compromise your health. These yoga poses are designed to fit into the driver’s lifestyle, offering a practical and refreshing break from the sedentary nature of truck driving. Use this guide to steer towards better health and wellness on your travels.
Photos courtesy of Hope Zvara
Hope Zvara is the CEO of Mother Trucker Yoga, a company devoted to improving truck drivers’ fitness and wellness standards. She has been featured in Forbes and Yahoo News, and is a regular guest on SiriusXM Radio. Her practical strategies show drivers how they can go from unhealthy and out of options to feeling good again.
