As a professional driver, you must set for long periods of time, constantly adjusting the steering wheel while watching the road ahead, alongside and behind you.  Always being alert to what is happening around you.

Over an extended period of time sitting in one place and reaching for the wheel may create physical problems with the muscles in your shoulders arms and back.  However if you position yourself properly in the seat, use correct turning procedures and form a habit of doing a few simple exercise at terminals and waiting in traffic, you can help prevent back shoulder and arm injuries.

At stoplights you can slowly been in your head forward enrolled your head from side to side to help relax the neck muscles.  You can also push hard with both arms on the steering wheel and hold that pressure as long as time allows to relieve the tension in the arms and shoulder muscles.

At the terminals you can do need bends or just get up and walk around the bus.

But for any exercise to be beneficial, it must be done on a periodic basis.  By integrating the following exercises into your daily routine, you can help take care of your back and prevent fatigue.  And don't forget how important it is to maintain good posture.

SHOULDER CIRCLES

Slowly lift your shoulders toward your ears and then roll the shoulders backwards in a wide arc.  Make several circles then relax.  Repeat 5 -- 10 times, several times throughout the day.

UPPER BACK & NECK STRETCH

Clasp your hands behind your head and push your elbows back.  Released tension, then repeat five times.  This is a good stretch for people who slouch over the wheel

REACH STRETCH

This is a full body stretch.  Brazier arms over your head and reached up as high issue can.  Stricture rib cage and hold your stomach can.  Repeat several times; relax between each stretch.

BACK & TRUNK STRETCH

Stand with legs shoulder width apart, bend at the waist, keeping a little bend in the knees.  Let your whole trunk relax and "hang", and count to 5.  Bend knees further and returned to the starting position.  Repeat as time allows.

MIDDLE BACK STRETCH

Hold your right arm just above the elbow with your left-hand.  .Now gently will pull your elbow toward your left shoulder.  Hold stretch for five seconds.  Repeat on the other side into several times throughout the day

UPPER ARM & SHOULDER STRETCH

Bend the arm backwards behind your head and pulled down toward the back using your other hand to press the elbow backward and downward.  Hold the stretch for 15 seconds, relax and repeat.  Now do the other arm.

SIDE STRETCH

  1. Interlace your fingers.  Lift your arms up over your head keeping your elbows straight.  Press your arms backwards, then slowly lean first to the left then to the right until you can feel the stretch along the sides of your body.

LOWER BACK STRETCH

Sit down and grab the seat of the chair beside the knees.  Pressure body backwards and try as hard as possible to pull the seat up while pressing back.  Hold for 20 -- 30 seconds. Don't forget to breathe.  Relax

STOMACH STRENGTHENER

Strong abdominal muscles are essential for good posture and healthy backs.  At every opportunity tighten the abdominal muscles.  Sit in postural alignment and hold attention for 15 -- 20 seconds while breeding normally.  Repeated the next red light another times throughout the day.

IMPORTANT TIPS ABOUT STRETCHING

  1. Start and finish a stretch both smoothly and carefully.

  2. Refrain from doing a stretch if you are injured or have pain without first consulting your physician.

  3. Breeds calmly and rhythmically the whole time.  Do not hold your breath.

  4. relax totally for 2-3 seconds between each stretch.