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Sportswear Is The Ideal Summer OOTD Every Day

The summertime brings hot and uncomfortable weather. Some of the materials you have in the winter are too heavy and designed to keep the heat in. While flowing dresses and lightweight linens are a great choice, the right sportswear can make you comfortable, cool, and sweat-free all summer. 

 

Activewear is typically stretchy and has a range of other perks designed for those who are going to be active and sweat. By choosing the right activewear (outside of regular cotton legging and a t-shirt), you might find this summer much easier to deal with – along with some healthier food options and plenty of water. 

 

Is cotton the best summertime wear?

Cotton has a range of skin-friendly benefits; it might not be the best option for you throughout the summer. 

 

Let’s say you have to run errands all day, it’s already hot at 6 am, and you have a day filled with school drop-off and pick-up, groceries, picking up the gifts for a party at the weekend – and that’s just the start of it. 

 

Those cotton clothes, even if they are leggings and a tank top, will go through a lot. One of the downsides of using cotton clothing for sweltering days is that it isn’t moisture-wicking. Cotton holds onto the sweat and keeps it close to the skin. 

 

Suppose the cotton clothing is damp but isn’t well fitted. In that case, it can cause heat rash, rub the skin, and be uncomfortable. Shop active clothing made with some of the suggested materials below to avoid this. 

 

So how do you choose the right sportswear? 

Fit

Depending on your confidence levels, you might often choose clothing that isn’t well-fitting, which will mean you might be uncomfortable throughout the day. As you sweat, you are more likely to have an issue with chaffing and becoming uncomfortable in the heat. 

 

Sportswear is designed from fabrics that offer some stretch but are mostly tightly fitted to the body. This means you can move comfortably and are less likely to have chaffing. 

 

Versatility 

No matter what you are doing, there are colors and fabrics to complement your day. The softer materials designed for busy days but just as easy are ideal for yoga, can be quickly layered and are versatile enough to last your whole day. 

 

To make your wardrobe even more versatile, try to choose colors that work well together, so when you need to leave at speed, you can put on what you need and head out for your day. 

 

For the base layer, try to choose a moisture-wicking layer to remove any sweat from the skin. A looser cotton jumper is excellent for areas where the evenings get a little chilly. 

 

Comfort 

If you struggle to feel comfortable in the heat, the last thing you need is material that isn’t soft and comfortable. Fabrics that are made up of plastics or have any rubber aren’t breathable, which means that you will sweat a little bit more than usual, and it will not be able to escape the body. 

 

These materials also increase your body temperature, causing you to sweat more and become more quickly dehydrated. Choose lightweight fabrics that mention they are breathable in the description. 

 

Wicking

You might’ve seen the words moisture-wicking on some clothing descriptions. That means that the moisture you produce will be removed from the body when you sweat. Nothing is worse than having to wear sweat-soaked clothing all day when you are busy and have things to do. 

 

Moisture-wicking fabrics work in two ways. First, they quickly move moisture away from the body, which is the wicking part. The second part of the process is that the fabric’s outer surface dries quickly, so the wearer never gets wet and the material doesn’t become saturated. 

 

Anti-odor

If you are prone to sweating a lot but know you won’t be able to head home to change your clothing until the evening, it is best to choose an anti-odor fabric. While sweat itself doesn’t smell, it doesn’t take long for multiple layers of sweat to happen. Our sweat feeds our skin bacteria, which rubs back onto our clothing, which causes the smell. 

 

Gym clothing also has other benefits, like antibacterial, ultra-breathable, and support areas. Performance activewear often has a combination of the above great features. 

 

And those are just a few reasons sportswear makes the ideal summertime clothing! Of course, once you have your activewear on, you might as well fit in a workout too! 

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7 Essential Stretches for Truck Drivers

7 Essential stretches as a truck driver.

You are expected to sit in uncomfortable durations as a truck driver. On the surface, comfort is what you seem to be sacrificing, but it runs deeper than that. Constant sitting with minimal mt or exercise can be quite detrimental to your health. You must include a trucker workout in your daily routine to fix eight. This article tells you 8 essential stretches for a truck driver workout regime!

Essential Stretches to Practice

1. Shoulder Pull

Shoulder pulls are effective for the tension in your shoulders. When you feel stress gathering in your shoulders from sitting upright while driving, place one arm straight across your chest and pull it with your other arm.

7 essential stretches for truck drivers blog shoulder pull image

2. Neck Rotation

Before your neck is so stiff you can barely move it, try including neck rotations in your trucker workout. You can start by taking your hand over your head and holding the opposite ear gently, pulling it towards the shoulder. This releases tension in your upper shoulder and neck, regions that quickly strain due to extended driving hours. 

7 essential stretches for truck drivers neck release image mother trucker yoga blog

3. Wrist Bend

Wrist bend is the most accessible form of stretching you can do right in your driving seat and enjoy its effectiveness. It can help you relax your forearms and your wrists. Wrap your fingers on the steering wheel and move your wrists forward and backward. And if you are outside your rig, try placing your palm on the side of the truck with your fingers pointing down and stretch your wrist while you fill up with fuel.

7 essential stretches for truck drivers wrist bend image mother trucker yoga blog

4. Classic Lunges

Lunges are known for being a great exercise option regardless of the goal. If your goal is to stretch, lunges can be your best friend. Take a giant step with one leg and bend that knee as long as you are comfortable. You must maintain a symmetrical position and not extend the knee from the toe. Repeat this slowly with the other leg. Doing so will show you drastic improvements in your overall flexibility and muscle retention.

Try this on the step of your truck, and don’t forget you can use support like a chair or even the side of your truck for better balance.

PRO TIP: If you have sore knees and lunging is hard, try knee lifts instead. Standing tall, use support as needed, and try to lift one leg in front of you to belly height. As you lift, do not round your torso; feel your glutes contract.

7 essential stretches for truck drivers lunge image mother trucker yoga blog

5. Chest Pull Neck Stretch

Press both hands on your chest and move your head away from your wardrobe. This exercise feels like a relaxant as you enjoy a stretch in your neck and chest regions. Chest pulls are great for unwinding before bed after a long day of driving. And work amazingly well for keeping the elasticity in your neck as you age. Plus, if you have upper back pain, you need to do this stretch. 

7 essential stretches for truck drivers chest and neck stretch image mother trucker yoga blog

6. Arm Rotation

Arm rotations should be part of a truck driver workout regime that can be done whenever you step out of your vehicle. Placing one palm straight on your truck side, rotate yourself away from the truck with a slightly bent arm. Repeat this with the other arm. 

If you are inside the truck, sit on your bed and reach up overhead and as you lean to the right and reach to the right, press into your left hip to create a deep stretch in the underarm to help improve shoulder mobility. And don’t forget to focus on rotating your arm inward towards your face from the shoulder socket to enhance the stretch.

7 essential stretches for truck drivers arm rotation image mother trucker yoga blog

7. Quad Stretch

Stand straight for a quad stretch and watch it erase any muscular tension in your body. Raise one leg behind yourself and reach to grab that leg right above the ankle, and pull it towards your middle body. Hold yourself in that position and repeat with the other leg.

PRO TIP: If it is difficult to clasp the ankle behind you, try looping a belt or a towel around the ankle and pull up. Or place the top of the foot onto a chair and stand tall.

7 essential stretches for truck drivers quad stretch image mother trucker yoga blog

Conclusion

Taking time off the road to provide your body with its necessary movement is essential for your wellbeing. Take the time to practice these stretches as a truck driver workout regime when you spend time away from the driver’s seat. With this trucker workout, you can engage your entire body in exercise and stay far from life-altering medical conditions.

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Easy Ways To Be More Confident On The Road

Driving as a career path can be an appealing prospect, especially in our current day and age. There is a great need for more drivers in our current economy, and for those that are drivers, they have made a career out of it. 

You don’t just have to drive an eighteen-wheeler. Many truckers, taxi drivers, bus drivers, and other professionals make a living with it.

To excel in these roles, you’ll need to be confident on the road. That’s relatively easy for people who’ve been driving for years. 

If you plan on making a living driving, you’ll need to know how to be more confident on the road. As a relatively new driver, however, that could not be easy. Confidence is the root of most of your success in a driving career, and most talk about the skills you need as a critical driver. But without confidence, those won’t be put to their best use. Driver wellness programs and CDL schools would be a great place to focus on confidence and create it.

Have you ever taken a class on confidence? What if that would have given you the tools to stay in the driver’s seat for the long haul? 

There are a few specific ways that you can do this.

Easy Ways To Be More Confident On The Road mother trucker yoga blog post

How To Be More Confident On The Road Without many efforts

Know Your Route

A significant reason that people can worry or not be confident when driving is that they don’t know how to get where they want to. Planning this out in advance can be recommended. Planning is a learned behavior, if you are a person constantly reacting to life rather than taking action in life, this may not be natural, but that doesn’t mean impossible. 

Truck drivers need to adapt constantly, and although your plan can change instantly, having a baseline plan can help keep confidence strong.

This is also a more minor worry than you’d think with modern technology. You can use various apps to guide you to where you need to go. What apps are your favorite for driver navigation?

There are dozens of options:

  • Google Maps.
  • Waze.
  • Trucker Path.
  • CoPilot GPS/CoPilot Mobile Navigation.
  • SmartTruckRoute.
  • DAT
  • PTV Navigator.
  • inRoute.

And there are many more.

These shouldn’t be distracting, as they’re designed specifically for drivers. You’ll not only find the best route to take, but you wouldn’t need to spend much time figuring it out. Not every driver and app has its positives and negatives, so talk to other drivers and see what they think. A driver wellness program would be a great place to talk about lifestyle planning, including trip planning and guiding drivers towards a better way to respond when things don’t go well.

You could also use a few other apps to make your driving experience more manageable.

 

Make Sure You’re Covered

One of the most significant reasons people are nervous drivers is because they’re worried about accidents. That’s natural and relatively common. 

In many cases, these accidents are relatively minor, but it can mean big dollars when a commercial vehicle is involved.

It’s worth having a car accident lawyer to help you with anything that comes up. As unlikely as accidents happen, having a professional there to help you can be vital. Talk to your company or driver wellness program coordinator if the company you work for has one, and if you want to talk to them about scenarios to ease your nerves, it might be worth it. 

The same can also be said for insurance. Having both of these will ensure that there shouldn’t be anything for you to worry about. Don’t hesitate to talk with your insurance agent and ask the hard questions. If you are a part of a driver wellness program, tell your insurance agent, you could qualify for lower rates and build your confidence at the same time.

Practice, Practice, Practice

You’ve likely heard that practice makes perfect before. That’s typically when it comes to developing a skill, such as learning the guitar.

It’s also true with driving. The more you do it, the better you’ll be. That’s why beginners have to take so many lessons before they’re legally able to drive.

If you’re not a confident driver, then it’s worth spending time practicing. There’ll likely be a few places near you where you can do so.

Alternatively, you could practice in your local area regularly. Doing this on any route you’ll typically have to take can be recommended.

With time, you’ll be much more confident than you are now.

How To Be More Confident On The Road: Wrapping Up

Figuring out how to be more confident on the road can be overwhelming. You could have multiple worries in your mind and find yourself struggling with leaving those stressors at home. Try to relax and breathe and take it one day at a time. 

Getting past this doesn’t have to be difficult, however. Each of the above steps can be more than helpful. And if you aren’t yet, consider practicing meditation or trucking yoga to help build confidence and reduce stress. 

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

You are not alone. The longer you’re driving, the more confident you’ll be. Surround yourself with other seasoned drivers and never be afraid to ask questions and share concerns.

Keeping safe will be a priority, regardless of how confident you are.

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Common Issues From Sitting In A Truck All Day And How To Fix Them

Common Issues From Sitting In A Truck All Day And How To Fix Them

When you are on the road all the time, you are at increased risk for certain medical conditions. Of course, not every trucker is going to experience the same things, but there are some common themes running through the industry when it comes to health due to all the sitting that has to be done. In this article, we are going to be talking about some of the common issues that truckers face from sitting in their trucks all day, and some of the things that you can do to fix them. If you would like to find out more about this topic, keep reading down below.

 

Sore Back And Neck

 

The first thing that you are more likely to experience is a sore neck and back. Seeing as you are not using the muscles in your back and you are holding your neck up all the time, it’s no wonder that it begins to hurt. This is a problem because there’s not much you can do to avoid this other than to stop every so often and take a short walk, or lay down in your seats for ten minutes. Give your neck a break, and let your back muscles stretch in order to keep them in good condition.

 

If the issue persists, then you should see a chiropractor. They might be able to do something to help you, such as give you small exercises to complete, or you never know what!

 

Obesity

 

Another huge problem is obesity. When you are on the road a lot, you’re not getting the exercise that you need, you’re probably eating fast food more often than not, so really obesity is to be expected. Even though this is the case, it doesn’t make it okay and you need to avoid this at all costs. We recommend that you try taking some food with you for your meal while you are out. If you are going to be on a long trip and you can’t take that much food with you, then at least try to pick some of the healthier options when you take a break.

 

Swelling In Your Legs

 

When you sit down for so long, your legs become more likely to swell. If you’re not using your legs other than the slight movements, you are at risk of deep vein thrombosis as well which is not a pleasant condition. There are a few things that we can suggest here such as drinking enough water while you are on your drive, managing the amount of salt that you eat on the drive and before, as well as doing feet and ankle exercises while you are stopped in traffic for example. When you can, get up and have a walk around outside to get your blood pumping and your legs moving, and this should help you avoid the issue.

 

We hope that you have found this article helpful, and now see some of the common issues that you can get when you sit in a truck all day. Not only that though, but hopefully now you see how you can fix these issues as well. We wish you the very best of luck, and hope that this has helped you!

 

Want more help when it comes to your fitness and health? Join the movement!

MOTHER TRUCKER YOGA LIFESTYLE JUMPSTART MEMBERSHIP PLATFORM & APP

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How To Take Care Of Your Veins As A Trucker

How To Take Care Of Your Veins As A Trucker

Take care of your veins truck drivers

Pexels- CC0 License

The human body is supposed to move continually. Even when we sleep, we toss and turn, and fidget endlessly. 

 

The reason we do this has to do with how fluid moves around our bodies. We actually have several circulatory systems. The biggest is the blood, but there’s also one for lymph and another one for brain fluid. 

 

These systems can work while the body is sedentary. But they have movement built into their design, meaning that to function at their best, they need you to activate your muscles. 

 

Most workers have no problem doing this. Even office workers have to get up for a cup of coffee or a meeting every now and then. 


For truckers, though, it’s a different story. You often can’t stop and take a break to stretch your legs, particularly, if you’re caught in traffic. 

 

And that’s a problem because it can lead to damage to your blood vessels over time. 

 

So what can you do about it when there are thousands of loads available and you have to work your socks off? 

 

Move Your Legs Around

 

Many truckers develop problems such as varicose veins and deep vein thrombosis. It’s not just down to “getting older.” Instead, it’s a consequence of how blood pools while you drive. Over time, it applies pressure to the inside walls of veins, causing them to lose their elasticity and balloon outwards. When this happens, it’s almost impossible to get them to return to their original shape. 


The trick here is to move your legs around often. Just moving them at the knee can be enough to get the blood moving. When you come to a traffic stop, try pushing both your toes into the floor and then releasing, repeating several times. Again, this will encourage the blood vessels in the legs to get to work and return blood to the heart. 

 

Stop Every Hour Or So

Truck Drivers taking care of their veins while driving blog post

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While stopping every hour or so isn’t always possible, you should try to do it whenever you can. Stopping and moving gives your body a chance to pump blood around your system, relieving vein problems in your legs. You’ll notice that you feel so much better after a five-minute walk and stretch than if you just carry on driving. Plus, it will help reduce the chance you’ll develop vein dysfunction in the future. 

 

Wear Compression Stockings

 

The idea of wearing compression stockings might sound a little strange. But studies seem to indicate that they work. 

 

Stockings compress muscles. This process, in turn, causes the blood vessels inside them to work harder. Evidence suggests that they can reduce blood clots by a significant amount. 

 

You can buy compression stockings in most drug stores. They’re also a great investment if you do a lot of flying. 

 

Flex Your Foot At The Ankle

Another strategy is to flex the ankle, something that medics call dorsiflexing. The action moves the foot up and down, helping to pump the muscles and improve overall blood flow. It’s also great if you drive in a cramped seating position.

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Top 3 Trucker Injuries: And How To Avoid Them

top 3 trucker injuries mother trucker yoga blog image

Photo by Seb Creativo on Unsplash

Top 3 Trucker Injuries: And How To Avoid Them

There are many benefits to working as a long-haul driver (or trucker). However, the nature of the work sometimes means that you are susceptible to specific injuries, which, if not treated appropriately, could mean you have to take a lot of time off work. Not only could this lose you money, it means you won’t be able to get behind the wheel and do what you love for a little while.

With that in mind, here are the most common injuries that truckers have to deal with.

1: Sprains

Whether you are regularly lifting heavy cargo or attempt to do a two-person job alone, it’s relatively easy to sprain your wrist. However, a sprain can be incredibly painful, and if left untreated, can cause severe damage to your wrist/hand.

2: Back/Neck pain

Spending lots of hours behind the wheel, combined with poor posture, can lead to many back and neck injuries, which can quickly worsen over time.

3: Repetitive Stress Injuries

Repetitive stress injuries are caused when you repeat the same task over and over again. For example, you could get an RSI through how you hold the steering wheel or by sitting in the same position for too long. This can lead to painful swelling and inflammation.

However, there are several steps you can take to minimize the risk of injury moving forward – keeping you happy, healthy, and behind the wheel!

This includes:

Participating in Yoga. Yoga is a great way to remove any tension in your body and is also a great way to unwind after an incredibly stressful day. It can also help you recover from an injury and relieve the pain you may be holding in your neck, back, or shoulders.

Visit a chiropractor. There are numerous different ways in which you can take better care of your body – many of which can help you recover from injuries quicker or reduce the chances of getting injured in the first place. For example, you could arrange a visit with a chiropractor. When you visit a Chiropractor, you can treat injuries in your neck, back, and shoulder muscles, alongside reducing inflammation in your body. 

 

Working out. In addition to yoga, you should ensure that you include plenty of exercise into your routine. This is a great way to ensure that you spend time outdoors and positively impact your physical and mental health. Whether you work out with others or alone, you should spend at least 30 minutes a day exercising. 

 

Practice good posture. As mentioned previously, many of the above injuries are caused a result of poor posture. Therefore, you should work on improving your posture wherever possible. When sat in a truck, you should ensure that you have appropriate lumbar support and that your knees rest lower than your hips. You can find more guidance on proper driving posture here.

Taking regular breaks. Another way you can minimize the chance of getting injured when driving is by taking frequent breaks. Though the rule varies depending on the area you might be driving in, drivers are expected to have at least 11 hours rest after driving – but long journeys should include smaller breaks throughout the day.

 

Check out more great articles from Mother Trucker Yoga: 

How Chiropractic Can Help Truck Drivers https://mothertruckeryoga.com/2020/10/09/how-chiropractic-can-help-truck-drivers/

Benefits of a Chiropractor for Travel https://mothertruckeryoga.com/2020/10/13/benefits-of-a-chiropractor-for-travel/

Hot to Have Perfect Posture: VIDEO: https://youtu.be/kI0bTvP0KOg

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

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10 Ways to Stay Healthy During an Outbreak – COVID-19

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We understand that during this time our drivers must still keep on rolling. And as you roll on from city to city, and state to state. We appreciate you and your continued service to keep our country moving.

And although it seems silly, during this time, it’s always a great idea to stop and reflect on how we can be a part of the problem or a part of the solution. We at Mother Trucker Yoga want to be a part of the solution!

With the outbreak of COVID-19 impacting our state and local community, we are focusing on doing things we need to do to keep you, our community, our staff, and our facility as safe and as healthy as possible.

Like us, many of you were intending to travel to MATS and join us and thousands of others for three full days of fun, community, and connection. However, in light of the current events, MATS was canceled.

But let’s take this time to make sure we are practicing good hygiene and supporting others to stay healthy!

Here are the current guidelines and announcements from federal, state and local agencies, including the CDC and other health organizations.

Stay safe during an outbreak mother trucker yoga

Consider the following when out on the road, in the efforts to stay healthy and help others do the same: 

  • If you are feeling healthy, keep moving. Keep walking, keep exercising. A healthy body and mind can reduce stress and boost your immune system.

 

  • Support each other in cultivating a gratitude practice. Dr. Joe Dispenza conducted a study that found: Practicing gratitude for 9-10 minutes, 3 times per day, for 4 consecutive days increases the function of your immune system.

 

  • Get some quality sleep. Check out our guided meditations to help you get some much-needed shut-eye!  Get 7-8 hours of sleep a night. Research has shown that T-cell production increases with consistent good rest and sleep. Naps are GREAT!

 

  • Consider how you can support the health and comfort of your neighbors and friends. Check up on anyone you know that may have compromised health. Stay connected via phone, text, and email.

 

  • Be mindful of the source of information. Be thoughtful before sharing or posting. Question information that might be untrue or cause concern.

 

  • If you have a compromised respiratory system, immune system, uncontrolled high blood pressure, and/or diabetes, stay safe and stay home.

 

  • If you show any signs of illness (fever, cough, shortness of breath), Contact your health care provider and use common sense. It may not seem like a “big deal” but others may not have as strong of immunity as you do. Consider others and their health as well as your own during this time. It is difficult to discern the difference between Coronavirus, Influenza, the common cold, and allergies.

 

  • Minimize exposure to Coronavirus by following the hand hygiene guidelines – washing your hands with soap and water for 20 seconds and avoiding touching your eyes, nose, or mouth with unwashed hands. If you are experiencing flu-like symptoms, contact your doctor. Or check out our DYI hand sanitizer recipe HERE.

 

  • Practice good social etiquette: wash your hands, cough or sneeze into your arm, and use paper towels when opening doors. Or at a minimum just we aware that the germs we spread not everyone’s immune system can withstand.

 

  • Consider wearing gloves when working outside your truck.

 

It is an absolute honor to serve you at Mother Trucker Yoga and to participate in keeping you safe and well.

 

Keep Yourself Healthy and Safe with these Practices – COVID-19 Virus:

1. If you have a runny nose and sputum, you have a common cold.
2. Coronavirus pneumonia is a dry cough with no runny nose.
3. This new virus is not heat-resistant and will be killed by a temperature of just 78°/81° Fahrenheit. It hates the Sun.
4. If someone sneezes with it, it takes about 10 feet before it drops to the ground and is no longer airborne.
5. If it drops on a metal surface it will live for at least 12 hours – so if you come into contact with any metal surface – wash your hands as soon as you can with a bacterial soap.
6. On fabric, it can survive for 6-12 hours. normal laundry detergent will kill it.
7. Drinking warm water is effective for all viruses. Try not to drink liquids with ice.
8. Wash your hands frequently as the virus can only live on your hands for 5-10 minutes, but – a lot can happen during that time – you can rub your eyes, pick your nose unwittingly and so on.
9. You should also gargle as prevention. A simple solution of salt in warm water will suffice.
10. Can’t emphasize enough – drink plenty of water!

And don’t panic. Check all your sources when reading on Social Media!

 

Drink Water Corona Virus Mother Trucker Yoga

Know the Symptoms:

1. It will first infect the throat, so you’ll have a sore throat lasting 3/4 days.
2. The virus then blends into a nasal fluid that enters the trachea and then the lungs, causing pneumonia. This takes about 5/6 days further.
3. With pneumonia comes high fever and difficulty in breathing.
4. The nasal congestion is not like the normal kind. You feel like you’re drowning. It’s imperative you then seek immediate attention.

 

Serious excellent advice by Japanese doctors treating COVID-19 cases:

Everyone should ensure your mouth & throat are moist, never dry.

Take a few sips of water every 15 minutes at least.

Why? Even if the virus gets into your mouth, drinking water or other liquids will wash them down through your throat and into the stomach.

Once there, your stomach acid will kill all the virus. If you don’t drink enough water more regularly, the virus can enter your windpipe and into the lungs. That’s very dangerous.

The new Coronavirus may not show signs of infection for many days. How can one know if he/she is infected? By the time they have a fever and/or cough and go to the hospital, the lung is usually 50% Fibrosis and it’s too late (Fibrosis is not reversible).

 Simple self-check that we can do every morning:

Take a deep breath and hold your breath for more than 10 seconds. If you complete it successfully without coughing, without discomfort, stiffness or tightness, etc., it proves there is no Fibrosis in the lungs, basically indicates no infection.

In critical times, please self-check every morning in an environment with clean air.

 

In the efforts to keep your body well. Please enjoy a complimentary FREE 30 days of our Online Yoga/Fitness Membership Site where you can log in and get a little movement and mental health session whenever you need it.
PLUS we will be bringing in LIVE sessions with Hope again! So get ready for some interactive fun!

USE THE CODE: CORONA2020

Mother Trucker Yoga Online

And for everyone that signs up, we will be drawing for some prizes to celebrate your step toward health and well-being!

Please reach out with any and all questions or concerns.

Above all, be well.

 

Thank you for reading our blog. Don’t forget to check out our other blogs: 

>>>>> DIY Homemade Hand Sanitizer 

>>>>> Healthy Foods on the Go 

 

 

https://www.health.harvard.edu/blog/coronavirus-what-parents-should-know-and-do-2020020518846

https://www.health.harvard.edu/diseases-and-conditions/coronavirus-resource-center

https://www.cdc.gov/coronavirus/2019-ncov/about/index.html

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10 Tips for a Functional Body

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Did you know that there are over 7 million truck drivers on our roads? Sadly, truckers are one of the unhealthiest populations in our country. The long work hours, little to no time to rest or stretch throughout the day, and the obvious requirement of sitting for long hours on end do not help matters much. These forces work against drivers maintaining a functional body, but it doesn’t have to be that way.

Yoga has been around for nearly 5,000 years. Yoga is comprised of different poses that help different parts of the body. Most people start to incorporate yoga, or other mindful movements, into their daily routine in order to benefit themselves both mentally and physically. 

It isn’t a secret that life on the road as a trucker isn’t easy. Deadlines quickly become the priority and your health and overall well-being takes a backseat. BUT you don’t need a gym or a yoga studio to stay healthy. There are many things that you can do to help keep your body functional and healthy while on the road. 

Here are 4 changes you can start to make today to start living life on the healthier side of the highway. Get a functional body in no time!

 

  1. Do Something While You Are Driving!

    Now please don’t take this the wrong way. Safety should ALWAYS be your #1 priority. However, if you can multitask while driving I encourage you to do it. Get the most out of the time you have by utilizing hand weights, resistance bands or mindful breathing exercises while driving. Better yet, tune into Mother Trucker Yoga’s Yoga in Seat Guided Audio that guides you through simple exercises to help keep your body and mind limber, happy and healthy while on the road.

  2. Move

    How many trucks have ever considered yoga? Probably not many. It’s ok–believe it or not, I’m not shocked. However, yoga is for everyone–truckers included. Truck drivers sit all day, have limited movement opportunities, incur broken sleep patterns, and have added stressors that continually take a toll on their bodies. There are also limited resources available to them to make the changes they know they need to make. Incorporating yoga movements will help you to increase wholeness and wellness. If you are looking for a starting point, the Mother Trucker Yoga Online Studio only costs $7.99/month and you will receive professional, inspiring, functionally-safe classes accessible wherever you go. 

  3. Shed Your Shoes

    After a long day on the road, take off your shoes! Our bodies are like rubber bands; the tighter a rubber band gets on one end, the more it will pull on the other end. If our fascia becomes stiff, the more we feel that sticky stiffness in our bodies. So what I’m saying is: if your hips are tight, your feet will react, and if your feet are tight, your hips will react. Get the point? So in the end, shed those shoes! And if you suffer from foot pain, know that pain relief is not far.

  4. Strengthen Your Core

    Your core muscles to help support you in everything that you do. Strengthening your core helps to improve your posture, decreases lower back pain, and improves your overall stability and posture. As the creator of the Core Functional Fitness Program, I have over a decade of experience teaching and practicing functionally fit exercise. 

 

Making these small changes today will lead to a lifetime of benefits, both physically and mentally. Don’t waste any more time–start today and work on your functional body!

 

Here are some other great resources to help you get started:

Smart Ass Core 20 Minute Workout Video

Attention Truckers: Step It Up with Interval Walking

Pelvic Tilts: Best Move for Truckers with Back Pain

7 Little Changes Drivers Can Make To Improve Their Health

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BreakTime: Fitness Time with Hope Zvara

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Have you heard? RoadPro Family of Brands has kicked off a drivers only private forum (chat room) where truck drivers can come ask questions, answer questions and hang out with fellow drivers in a virtual setting. This isn’t a place to complain or post rude comments, but rather a place for drivers to motivate one another, give and receive great information, take fun quizzes and win free products and swag.

RoadPro launched this online offering back at GATS (Great American Truck Show) back in August 2019 inviting drivers to come and join.

“I love the idea of BreakTime for truck drivers as it gives those who may not be on Facebook a place to connect with other drivers and say up to date on what is going on. I know I am not a driver and never claim to be one. However with nearly 20 years in the fitness and yoga world and a traveler myself, I get it. I grew up around the trades, and had drivers, family members of drivers and company owners of trucking outfits all as students over the 14 years I owned and operated a yoga studio in my home town. I have a real passion for helping drivers and am excited to help inside BreakTime. My expertise is movement, fitness, and lifestyle. My focus is making it super-duper easy, accessible, quick and fun.” -Hope Zvara

Ask questions, gain insights, inspiration and a kick in the pants to start your health and fitness journey over the road alongside Mother Trucker Yoga and Hope. Have back pain? Neck pain? Stressed? Can’t sleep? Wondering where to start? Hope will answer all those questions and more. But for now you can check out one of Mother Trucker Yoga and Hope’s recent blog posts all about back pain.

On Tuesday, January 14th 2020 at 7pm EST

(6pm CST, 5pm MST, 4pm PST)

Come join Hope Zvara, CEO of Mother Trucker Yoga for a private chat, Q & A and some fun giveaways inside BreakTime.

To join it’s fast and easy, no need to give your blood type, your first born child or take out a small loan (insert humor) it’s FREE to drivers.

At Mother Trucker Yoga we hope you come join in on the fun over at BreakTime with Hope. There are already questions posted waiting for your comments in BreakTime for Tuesday nights chat!

See you there!

BreakTime Chat with Mother Trucker Yoga

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Fit for Driving: A Truck Drivers Assessment

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Have you ever been questioned if you were “fit for driving”?

Has it ever come to mind that someone, anyone, you, could be unfit to drive?

This is a reality not just for truck drivers, but America. Driving may be a sport for some, and leisure for others. But for a truck driver, it is their lifeline, their job, and for many their passion.

So what does it mean to be fit for driving?

How can someone increase their overall health to become more fit for driving?

Taking into consideration like functional mechanics- how you move or should move, quick reactivity, mobility, whole-body coordination all while driving. The question becomes: “do you know what the signs are? And are you up to speed?”

It used to be more of an aging conversation, when you get to X age then you will have to stop doing this. Or you will no longer be able to do that. But more and more research is indicating, and heck, just look around you, it is obvious that we all need to get up to speed with our health and it may serve us all to check in with our ability to drive. For not only our own safety but the safety of others.

Similar to the freedom of walking, the thought of not being able to drive is daunting. Yet I have worked with tens of thousands of individuals and many still aren’t motivated to make even the smallest changes until it is almost too late.

Why wait until you can’t walk to see it as important.

Why wait until you get your license revoked, or you get into an accident to decide it is a necessary privilege.

The AMA in 2010 stated that lack of mobility is something that doctors take into consideration with older adults when assessing whether driving privileges should be taken away.

But here is the reality check: How many of you reading this honestly feel you move like a senior (75+) but most definitely are not one?

So many of us consciously refuse to take care of our bodies like they are made of steel. That they will just keep taking the beating. That they will jump up upon request no matter what situation, what age, what variable.

Mobility Concerns to Consider While Driving:

Grip strength for simple things like opening the door and pulling it closed

Looking back while backing up (although review cameras are great, this is a basic function we must not lose sight of) requires neck and torso rotation. And good eye tracking.

Varying degrees of hand, elbow and shoulder coordination while handing the steering wheel. And good hand eye coordination.

Gas and pedal breaking which uses ankle mobility and control.

For my truck drivers multiple hand-eye-foot coordination functions combine with fine motor skills while shifting, breaking, and turning.

It is easy to say these things are not a big deal. Until we can no longer do them. And it then becomes hard to say as to when it is those fine motor skills were lost. Technology has robbed many of us of basic movement patterns. Where now we have to work twice as hard to keep to it or we will surely lose it.

But as a truck driver, driving a big rig takes a lot of handing, not to mention the loading and unloading that comes with the territory but can wear on the body over time.

Now you may be shaking your head saying this is all nuts and you move just fine. But the thing is, basic mobility patterns like the above are often what is first to go and can often go unnoticed. But it is often the overlooked issues that can cause the greatest concerns later on in life when they slowly begin to take the things we love most away from us in a blink of an eye.

Take the Fit for Driving Test:

The Ankle Mobility Test:

Get into a lunge with the front foot’s big toe roughly 4 inches (3 inches if 5’2″ or less) and without allowing the heel to pick up. Try to lunge the front knee into the wall.

Ankle Range of Motion Test Mother Trucker Yoga

Having trouble?

You may want to tune into the notion that this mobility has everything to do with you coming off the gas or break easily accident-free.

Exercise: Two-Part Calf Stretch

(LEFT) From a standing position place one foot up on a half dome (or something firm and rolled up). Anchor the heel down and do not let it lift. Align the outer edge of the foot with something parallel with it. Keeping tall, and not allowing your pelvis to tip forward. Begin to walk the free foot forward. You should begin to feel a stretch. Hold that stretch for minimum of 30 seconds.

(RIGHT) Standing tall take a casual step back with one foot. Not allowing the pelvis to tip forward, bend the front knee. Now work to bend the back knee without lifting the back heel. Hold that stretch for a minimum of 30 seconds.

On both stretches notice if the inner ankle collapses or the knee bends inward. Try to keep the knee forward and his ankle in neutral.

Mother Trucker Yoga Fitness Test Calf Stretch

Hand Mobility Test: 

Hand Corrective Exercise Proper Way Mother Trucker Yoga

Correct Placement

Hand Corrective Exercise In correct

 

Get down on all fours (oh, there is more to this test than just your hands). Spread your fingers out wide with the middle finger pointing forward and the thumbs pointing at each other (feel free to help your thumbs). Is tender or difficult to flex the wrist at a 90-degree angle?

Is there space under the palms or are your fingers curled up (flexion) off the floor? These are warning signs that gripping tension which is a common occurrence and needs to be counteracted. This is a road that will lead to immobility in the joints of the wrists, fingers, and thumbs.

Exercise: Flexion and Extension

Wrist Stretch Mother Trucker Yoga

Forearm Stretch Mother Trucker Yoga

Shoulder Mobility Test: 

Get down on all fours and plant your hands as done in the Hand Mobility Test.

Work to draw the thumbs out as close to 90 degrees from the middle finger as possible. Can you do this without the folds of the elbows turning inward? This will clue you into excessive tension between the shoulder, elbow, and wrist. As a driver, this is critical to assess, as one needs all hands on deck and this could be a shoulder issue.

Sitting Twist Test:

Sit in the driver’s seat or in a chair with both feet flat on the floor and pelvis evenly planted. Work to rotate like you are reaching for your seat belt (but keep hands-on lap) and try to first rotate with your rib cage only. No lifting your hips. Can you see behind you yet?

Next, try to rotate your neck? Can you see over your shoulder now? At what point do you need to cheat and lift your hip? Or maybe you need to use your hand to force the rotate due to tight muscles?

Exercise: Seat Belt Grab Sit and Twist

Sitting in the driver’s seat or on a chair practice rotation daily. And don’t forget to incorporate daily stretching in that release tight back muscles and neck muscles like in Mother Trucker Yoga’s online membership site. 

Seat Belt Twist Test Mother Trucker Yoga

Intrinsic Muscle and Nerve Foot Test:

Take off your shoes and socks and try to spread your toes apart.  Can you separate each toe?

Can you give yourself a “thumbs up” with your big toe?

Issues like these can be a big indicator of intrinsic foot muscle atrophy or weakness in the muscles of the foot. This is an issue because this could mean nerve issues in the lower leg (many of which come with a lack of use like from long-term sitting).

Foot Health Mother Trucker Yoga

Exercise: Toe Piano & Dancers Feet

Get your shoes off daily! Yes daily! Move your toes around, stretch your feet. Roll on an acuBall! I’m going to get a lot of flack for this, but don’t listen to people who tell you to keep your shoes on when your feet hurt. That is part of the problem! Would you keep a cast on after you injure your arm, or leg, or even foot? Heck no!

acuBall mini for foot pain

Shoes are casts, and the longer you wear your casts, the bigger the issue becomes.

Taking care of your body has less to do with how many push-ups you can do and more to do with asking yourself “can I still do all the things I desire to do every single day?” If not, then something has to change.

And most people swing far left and go off the handle with implementing things that quite possibly aren’t necessary. Now that is not to say that deciding to run a marathon or exercise for 2-hours each day is a bad thing.

But if at the end of the day we all simply want to age gracefully and keep doing the things that are necessary, and love. Then I reckon we start there. But keeping the physical body healthy. Your muscles and nerves working optimally is also an internal thing. And as the saying goes “you are what you eat“. So equally ensure you are fueling your body with the same care you are your rig.

Are you fit for driving? 

If you are a truck driver or want to be one there is a list of requirements you must adhere to to be out on the road. To keep or obtain your CDL (Commerical Drivers License) there is a list of criteria that drivers must adhere to in the department of health and wellness:

  • Vision
  • Hearing
  • Diabetes
  • Blood Pressure
  • Blood Sugar
  • Sleep Apnea
  • Self- Certification

Mother Trucker Yoga believes with small simple changes a driver, just like you can meet and pass all the above requirements. You can be fit for driving. You can do this. You can improve your health. You can improve your driving experience. You can do this. We can help!

Let us know how you fared out with our test?

Need help?

Contact Hope via email and she can help you get fit for driving today!

 

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