On-the-road exercises
Long days of driving can leave your body feeling tired, numb and stiff and the pressure of deadlines often means that finding time to hit the gym or go for a walk can be difficult. UD Trucks gathered a selection of exercises to get your blood flowing and work your joints and muscles, all of which can be performed without having to leave your cab.
Only exercise when you are stationary – truck in neutral with brakes on – or parked.
Instructions
The exercises most suited for practice in the cabin are called isometric contractions. They involve muscular contractions against resistance without movement, holding for a few seconds and releasing.
Each exercise should be repeated 8–10 times for maximum benefit!
Shoulder shrugs
Releases tension in your neck and shoulders.
Gluteus exercises
Keeps your bottom from getting numb.
Squeeze your buttock (gluteal) muscles, hold for a count of 10, then relax. Repeat.
Inner-thigh strengtheners
Strengthens your inner thighs.
Place a small pillow between your feet. Try to lift the item off the floor and squeeze your legs together at the same time. You can also place the pillow between your knees and squeeze.
Toe raises
Helps work the muscles in the front of your shins.
Lift toes, hold for 10 seconds, relax and repeat.
Heel raises
Helps strengthen your calf muscles.
Place a bag or stack of magazines on your lap. Lift heels, hold for 8–10 seconds. Relax then repeat.
Bicep engagers
Develops your bicep muscles.
Hold onto the handle above the window and engage the biceps as though you are pulling yourself up from your seat. Hold for 8–10 seconds, then relax. Switch seats, if possible, to work the other arm.
Abdominal squeezes
Tightens your stomach muscles.
Squeeze your abdominal muscles as though you are trying to make your ribs touch your stomach, then release and sit up straight. Repeat.
The Roads team would like to hear from UD Truckers around the world! Send us your tips from your roads! Write to us at: roadsmagazine@udtrucks.co.jp