According to the U.S. Department of Labor, truck drivers comprise one of the largest occupations in the country with more than 3.2 million jobs. Truck drivers play an important role in just about every form of commerce, from delivering food to packages and mail, to cars and trucks. Long-haul truck drivers spend a majority of their time in their truck, spending up to 11 hours a day on the road.
Truckers spend their time steering a truck around town or across the nation. As a result, fingers and hands may start to feel stiff or painful to move once you let go of the steering wheel. Hand stretches help reduce the risk of chronic illnesses such as arthritis or carpal tunnel syndrome. At a red light, rotate your wrist left and right or in a circle. Stretch your wrist by placing the fingertips of one hand on top of the steering wheel. Gently press your weight into your hand and hold the stretch for 30 seconds. Repeat with the other hand.
Strengthen your abdominals while you're on the road. Squeeze your abdominal muscles and hold it for the entire length of your favorite songs or news report. If you are unable to squeeze your abdominal muscles for long, then aim to squeeze them for at least one to two minutes. Repeat at every red light or for every favorite song that comes on the radio.
Truckers with a sleeper cabin can perform this exercise while taking a break. Plank exercises help strengthen your back, arm and leg muscles as well as your core. Wherever there is room, start off the exercise by getting on your hands and knees. Place your forearms and hands onto the ground with your palms facing downward. Kick back your legs so that you are placing your weight on your toes. Your entire body should maintain a straight line. Hold this position for 30 seconds.
Help relieve the stress and tension from your shoulder area by performing shoulder shrugs. Perform this exercise while stopped at a red light or on a lunch or dinner break. To perform the exercise, lift your shoulders up to your ears as if you're saying "I don't know." Hold the position for a few seconds then release. Perform 10 to 15 reps throughout the day whenever you are feeling tensed or stressed.