© 2014 This websites was created by Sarah Luskie & Madeleine Fisher with Wix.com, it has been updated and is maintained by the Macraes Health and Safety Team.

Stretch in your truck

Many people do not realise that being sedentary (sitting for too long) is really bad for your health.

 

Even if you get plenty of physical exercise, if you sit all day in your vehicle

(not too mention watching that TV all night) you have a greater risk of heart disease than some one

who moves a lot throughout their day.

 

Below are some easy stretches to keep your blood and oxygen flowing, and they can all be done while seated at your vehicle, or while your on your break!

Try and fit a couple in each hour and we are sure it will make a difference to how you feel throughout your long shifts!

Place your palm flat on the top of your head. slowly pull your head to your chin. Keep your abs tight and hold for 10 seconds.

Repeat steps from first exercise, but this time, pull your head down to your right shoulder and hold for 10 seconds. 

Repeat to the left shoulder.

Circle your shoulders forward, up, towards the back and then down 10 times.

Repeat circling up towards the front and down 10 times.

Interlink your fingers, turn the palms of your hands away from you and stretch your arms out in front of you as far as you can comfortably.

Hold for 10 seconds and repeat 3 times.

Link your fingers, palms facing out. Raise your arms above your head, pushing towards the roof.

Hold for 10 seconds, and repeat 3 times.

Reach both of your arms behind your back and lock your fingers together. Pull your shoulders back and reach your hands towards the floor. Hold for 10-15 seconds and repeat 3 times.

Stretch your right arm across your body, past your left shoulder, holding your right elbow with your left hand.

Hold for 15 Seconds.

Repeat with your left arm.

Palms flat, press your left arm straight down toward the floor, and your right arm straight up towards the ceiling.

Hold for 10-15 seconds and switch sides.

Cross your right knee over your left, place your left hand on your right knee and turn your head to look over your right Shoulder.

Hold for 10 seconds and then repeat on the other side.

Place your Left arm behind your head and move your palm down your back as far as you can go comfortably. Place your right hand on your left elbow and hold for 10 seconds.

Repeat on the opposite side. Make sure your is back straight!

Place your left arm behind your head and move your palm down your back as far as you can comfortable. Place your right hand on your left elbow, keeping your back straight, tilt down to your right side. Hold for 10-15 seconds.

Repeat on the opposite side.

Bring your palms together in front of your chest, in a prayer position.

Without moving the position of your arms; roll your wrist down so that your finger tips are pointing to the ground.

Hold for 10 seconds.

Repeat 3 times.

Place your feet flat on the floor and rock them backwards so that your toes are in the air. Take them back to the flat position and then rock them forwards so that your heels are off the ground.

Repeat this process 15 times.

With your right leg straight, place your foot flat on the floor and your right arm stretching down towards the floor. Bend your left leg behind you and catch it in your left hand. Keep your back straight and your knee pointing at the floor. Try not to lean forward. Hold for 10-15 seconds. Repeat with your left leg straight and right foot in right hand.

Place you palms on the lower section 

of your back.

Slowly roll your neck back and arch your back as far as you can comfortably.

Hold for 10 seconds.

Repeat 3 times.

Standing with your arms at your side, take a large step forward with your right foot and bend your knee. Keep your pelvis and chest facing the front and your left leg straight, raise your arms. The left arms pulls towards the back over your left leg, and the right pulls towards the front above your right leg.

Hold for 10-15 seconds.

Repeat with your left arm and leg forward.

Bend slowly at the waist, keeping your back and torso straight. Step your left leg out straight and rest it on your left heel. Bend the right knee slightly and ensure your weight goes into the right leg. Rest your palms on your right thigh (not your knee joint!) and hold for 10-15 seconds.

Repeat with your right leg straight and your left leg bent.

Stand with your feet together, flat on the floor. Raise your arms above your head and interlock your fingers with your two index fingers pointing to the sky (like a church steeple). Slowly bend at your hip towards the left, and hold this position for 10-15 second and straighten.

Repeat the pose to the right side.

 

Place your feet flat on the floor and rock them backwards so that your toes are in the air. Take them back to the flat position and then rock them forwards so that your heels are off the ground.

Repeat this process 15 times.

Place your hand on your hips, keeping your left leg and your back straight. Tighten your abs and under control swing you right leg forward, and then swing it backwards. Swing leg in each direction 10-15 times and then repeat on your right leg.

Stand with your legs hip width apart and arms at your side spread out slightly.  Raise your right leg out to the side until your foot is off the ground. Draw circles with your right foot in one direction 10 times. Repeat in the opposite direction. Repeat the above with your left leg.

Swing your left leg behind your right; place your right hand on your hip.

Stretch your left arm above your head and bend over to the right at your hip. Don’t bend so far that you collapse your hip into the stretch.

Keep your abs tight!

Slowly bend forward at the waist, stretch your left leg out to the left, keeping the left foot flat on the floor and slightly bend your right leg. Place your hands on you right thigh (not your knee joint) and hold for 10-15 seconds.

Repeat with your right leg straight and left leg bent.

 

Stretch your left leg straight behind you with your foot flat on the floor, bend into your right leg, and stretch your arms up on either side of your head fingers pointing directly to the sky.  Arch your back as far as you can comfortably and hold this pose for 15 seconds.

Repeat on opposite sides.

With your feet together, bend slowly at the knees, then lean forward at the waist keeping your back straight.

With your palms facing each other and your thumbs pointing to the sky, raise your straight arms to eye level.

Hold the pose for 10-15 second.

Repeat 3 times.

Raise your arms above your head with palms together and fingers stretching towards the sky. Rest your right foot lightly against your ankle, with your tip toes on the floor. Keep your left leg straight. Hold for 20 Seconds. Switch sides. Remember to keep your abs tight for a deeper stretch.

Tips for a good stretch:

* Keep your abs tight in all poses this will help protect your back!

* Only stretch to the point of slight discomfort. If you are in pain you have gone to far and could do yourself some damage. You should feel the stretch in the muscles not your joints if you are doing the stretch correctly!

* Breath! It’s common for people to hold their breath while stretching. Breathing helps the muscles relax into the stretch, and increases the blood flow. As you get better at the poses, your exhalation breath will help you stretch deeper!

* Take your time and control the stretches. The sustained mild stretch helps ease the tightness and tension in your muscles. Start poses off at 10 seconds. As you get better, hold the stretch for a longer length of time.

* Don’t stretch already injured muscles unless this is instructed by your physio.

* Do not try and force flexibility. Try and pick a couple of stretches to do each hour. If you stick to it, you will start to notice the benefits and flexibility.