10-minute Stretch Routine for Drivers

Rolling Strong Wellness Coach Dawn, PTA shares another helpful tip for you while you’re on the road. It’s super important to keep your muscles flexible so that you do not get injured and maintain good posture. Stretching is also a great way to relax and unwind. Here are a few of my favorite stretches you can do while at a fuel or truck stop:

Posterior Shoulder Stretch

To do a posterior shoulder stretch, begin standing with healthy posture – keeping your ears and shoulders in alignment over your hips. Raise one arm in front of your body with your thumb pointing up. Grasp the outside of your arm with your other arm and apply a gentle pressure until you feel a stretch. Lower your arm if you feel any pain with the movement. 

Chest Stretch

Begin in a standing upright position. Clasp your hands behind your back and straighten your arms, then slowly raise them toward the ceiling. Hold when you feel a stretch in your chest and the front of your arms. Make sure to keep your back straight during the exercise.

Back Extension

Begin in a standing upright position with your hands resting on your hips. Slowly arch your trunk backwards and hold. Make sure to maintain your balance during the exercise and do not bend your knees.

Hamstring Stretch

Begin in a standing upright position with your hands resting on your hips. Slowly arch your trunk backwards and hold. Make sure to maintain your balance during the exercise and do not bend your knees.

Standing Thigh Stretch

Stand with one foot resting on a chair behind you, holding on to a stable surface. Bend your standing leg and gently press your hips forward until you feel a stretch in the front of your opposite thigh. Hold this position. Make sure to keep your back straight and your hips level during the exercise.

Calf Stretch

Begin standing in front of a small step or platform. Place the front part of one foot onto the platform. You should feel a stretch in the back of your calf and knee. Make sure to keep your knee straight throughout the stretch and perform it in a slow and controlled manner.

Coach Dawn Harrison PTA

National Board Certified Health and Wellness Coach
Physical Therapist Assistant
CDL Wellness Coach