Health & Wellness
Practical tips designed for life on the road. No gym required — just your cab, a rest stop, and a few minutes.
Why it matters: Hours behind the wheel leads to muscle stiffness, poor circulation, and chronic pain. These exercises can be done in or beside your cab during rest breaks.
Steering Wheel Push
Grip the steering wheel at 9 and 3. Push outward as if trying to stretch it apart. Hold 10 seconds, release. Repeat 3 times. Releases shoulder and chest tension.
Seated Spinal Twist
Sit upright. Place your right hand on the back of the seat and twist gently to the right. Hold 15 seconds. Switch sides. Eases lower back stiffness from long sits.
Ankle Circles
During a break, lift one foot and rotate the ankle 10 times clockwise, then 10 anti-clockwise. Switch feet. Improves circulation and reduces swelling.
Neck Rolls
Drop your chin to your chest. Slowly roll your head to the right ear, then back, then left ear, then forward. 5 circles each direction. Releases neck tension.
Calf Raises at the Truck
Stand behind your cab, holding the door for balance. Rise up on your toes, hold 2 seconds, lower. Do 15 reps. Gets blood flowing in your legs.
Shoulder Shrugs
Raise both shoulders up toward your ears. Hold 5 seconds, then drop them. Repeat 10 times. Quick tension release you can do anywhere.
Truck Stop Walk
Walk briskly around the truck stop perimeter. Even 10 minutes of walking boosts mood, improves circulation, and clears your head.
Resistance Band Rows
Keep a resistance band in your cab. Loop it around a mirror or door handle and pull back, squeezing shoulder blades. 3 sets of 12. Counteracts the forward hunch.