The 9 Best Stretches for Truck Drivers

After spending countless hours behind the wheel of a semi-truck, muscle tightness just begins to come with the territory. When stopping for a quick break, it can be beneficial to do some stretching that helps prevent stiffness and long-term injuries down the road.

These 9 stretches for truck drivers are sure to loosen up sore, tight muscles and provide some relief. Commit to doing these stretches every day to prevent tight and sore muscle aches.

Truck Driver Stretches

Hold each stretch for 15-30 seconds on both sides and repeat as many times as needed. Hold stretches for longer for a deeper stretch.

1. Hamstrings

Cross your right foot over your left. Keep your legs straight, bend at the waist and reach to your toes. Don’t overstretch — just enough to feel a stretch in the hamstrings. Hold for 15-30 seconds and switch sides. Repeat as needed.

2. Quads

Grab your right ankle with your right hand and pull your foot toward your butt until you feel the stretch in the front of your thigh. Hold for 15-30 seconds and switch sides.

3. Hips

Lunge forward with your weight on your right foot. Put both hands on your hips and hold. Switch sides.

4. Forearms

Cross your wrists with the thumbs pointed downward. Clasp hands together. Straighten your arms and rotate your shoulders by your back. Hold.

5. Wrists

Put palms together like you’re praying. Tilt your fingertips toward your chest and hold for 15-30 seconds.

6. Shoulders

Put one arm over your head and grasp the elbow with your other hand. Pull the elbow toward your head and back. Hold and switch arms.

7. Upper Back

Stand with your feet hip-distance apart on a mat. Hinge forward at the waist and plant your hands on the mat. Step feet back until you’re in a push-up position. Lift your hips to the ceiling until your body makes an inverted “V” shape. Press your chest toward your knees. Hold stretch.

8. Lower Back

Stand with your arms extended vertically overhead. Lift your chest up and arch your back. Bring the arms back as far as possible.

9. Glutes

Lie on a mat and bend your knees. Cross one lower leg over the thigh of the other leg. Grab the back of the thigh with both hands. Pull your leg towards your torso. Hold and repeat on the other leg.

Repeat these stretches as many times throughout the day as needed, but aim to stretch at least once a day to see improvements in flexibility and body aches.