Overdrive Magazine | Trucking Business News & Owner Operator Info
Issue link: http://read.dmtmag.com/i/723417
38 | Overdrive | September 2016 BEAT THE SEAT STRENGTHEN YOUR BACK Even if you do little in the way of strenu- ous loading and unloading, the sedentary lifestyle is hard on the back, shoulder and neck. The North American Spine Society recommends exercises such as these to decrease the likelihood of back injury. NECK STRETCHES. Nod your head, slowly bringing your chin toward your torso. Slowly move your head side to side, aligning your chin with your shoulders. Slowly move your head side to side, bringing your ears over your shoul- ders. Repeat these five times. FRONTAL CORE STRETCH. Standing, with your abdominal muscles tight- ened, reach overhead with your arm, shifting your hips as you move. Repeat 10 times. Alternate sides. SHOULDER ROLLS. Straighten your spine and neck. Lift your right shoulder, roll it down and forward. Repeat the same se- quence for your left shoulder. Repeat three times for each shoul- der, and then rolling three times in the opposite direction. Then shrug your shoulders toward your ears and back down five times. HOW TO FIGHT BACK The simplest advice for combatting the health risks of prolonged sitting at work: Stand up frequently. More specifically, that would be about 20 minutes seated, followed by eight minutes standing and two minutes moving, based on research from ergonomics professor Alan Hedge at Cornell University, cited recently in The New York Times. Since you have limited opportunities for getting out of the seat if you drive long-haul, what else can you do? One of the best habits is to make the most out of any stop, however brief. If you don't have time to exit the cab, get out of the seat and stretch. If you're out of the cab, even for a period as brief as fueling, stretch and take a walk. Even better, get in a few push-ups or other exercise to exert your muscles and joints. In addition, you can adopt some of these other stretches and exercises to counteract or better prepare your body to withstand the stresses of prolonged sitting and exposure to vibration. Some of these can be done while in the driver's seat. PRESS UP. Lie on your stomach and push up, straightening your elbows as much as you can so that your back arches, your knees remaining on the ground. Support yourself with your arms, not your back. Hold the position before lowering back. Repeat 10 times. BACKWARD BENDING. Standing, place your hands above your buttocks. Bend your head and shoulders backward, moving your hips forward to maintain bal- ance. Return to original position. Repeat 10 times.