Posts

How To Take Care Of Your Mental Health When You Are Out On The Road

As a truck driver, you may feel like you spend most of your time behind the wheel, except for brief interactions at rest stops and destinations.

 

Isolation from one’s social circle is only one component of the whole picture of mental health. And not only for drivers of large trucks, but for everyone. Truck drivers, like those in many other professions, are susceptible to the same factors that might negatively influence their mental health.

 

It is OK to not feel okay for various reasons, including a lack of physical exercise, loneliness, and stress, to mention a few. While each of these emotions is perfectly acceptable in and of themselves, experiencing them all at once may be overwhelming.

 

Sometimes, these sensations can grow into anxiety, depression, and other mental health concerns that can quickly go unrecognized — especially if you are the only one looking out for yourself. This is especially true if you are the only one responsible for looking out for yourself. Here, we look at several mental health solutions to help you.

image

 

How You Can Take Control of Your Stress

 

The long days and nights may be hard for truck drivers, especially those responsible for traveling great distances because they need to stay awake while driving and fulfill stringent delivery deadlines. The mental and physical effects of stress may hit you all at once when it happens.

 

It is easy to disregard the warning symptoms of stress and burnout when one’s profession is as demanding as that of a truck driver who has a demanding career.

 

Nevertheless, focusing on yourself is precisely what you should be doing now. As a truck driver, how do you ensure that you care for your mental health? The following are some helpful suggestions that may be used to take care of oneself on the road.

 

Exercise

 

As a truck driver, you can’t get up and move around anytime you want, but moving around at least a little bit every chance you have is critical. Not only can a lack of physical activity contribute to tight muscles, leading to worse aches and pains later on, but exercise is also one of the most essential tools for a healthy mind.

 

Exercise decreases the stress hormone cortisol. Cortisol is sometimes referred to be nature’s built-in alert system. When you are concerned or worried, your cortisol levels rise.

 

You could do anything from jumping jacks to pushups at a rest stop, parking lot, or waiting for a load. You can stroll or jog around the parking lot or do some lunges or a decent back stretch.

 

Keep in touch with loved ones.

 

When you have been away for so long, it is easy to forget how much family and friends can lift your emotions. 

 

Making time for a brief phone or video chat when you are not distracted can remind you that your job is not everything, and your vehicle is not the only place you belong. Reach out to those that make you laugh and raise your spirits. 

 

Even if you cannot spend as much time as you want with friends and family in person, a phone conversation may be just as satisfying.

Trucking Yoga Fitness Mother Trucker Yoga

/0 Comments/by

Facing Back Pain and Stretching: 7 Effective Fixes for Driver Fitness 

Facing Back Pain and Stretching: 7 Effective Fixes for Driver Fitness 

Traveling can be a fun experience if you lead a busy lifestyle. It means you’re going out to meet family after a long time, going wherever the road takes you, and a lot of time to stop and admire the moment alone. But if back pain comes knocking, everything is turned upside down. It can ruin the simplest moments of joy, and if you’re someone who drives for a living, it can make your life miserable. Back pain can be triggered by sitting in the driver’s seat and being unable to stretch for a more extended period. Thankfully, due to modern science, many pain relief creams can be applied externally to help fight back pain.

This article will cover some ways to reduce back pain on the road!

How to Avoid Back Pain? 7 Easy Tips

Use Supports

Creating lumbar support can be quite a relief, and it doesn’t need to be complicated. You can roll a towel and place it against your back to give you the support your hurting back needs. Our favorite here at Mother Trucker Yoga is BackShield (Use code: MTY10). BackShield is perfectly designed with a driver’s most significant needs in mind. 

BackShield is a unique tool to use when facing back pain. There are many reasons for this one-of-a-kind product created to help our customers experience relief from back pain. It is unlike any other product for back support on the market. The BackShield assists in supporting the spine’s natural curvature and works—unlike cushions, beads, and different variations of back support on the market. This is the product drivers, and office workers have been waiting for! Grab yours and let us know what you think!

Move Your Seat Forward

Moving your seat forward can force you out of slouching or awkward lending position as there isn’t too much space between your chest and the steering wheel. It also helps relax your feet from the pedals, which can alleviate pain, when your seat is too far back, the muscles in your leg strain more to keep constant pressure on the pedals and can also leave your arms at an unnatural height and position, causing aggravating shoulder, neck, or when you might be facing back pain. 

Backshield - seat for truck drivers

Use Pain Relief Creams

While it is not advised to be on medicinal drugs, pain relief creams can step in as a major lifesaver. These creams are produced to delve deep into your skin and reach the muscles that are stressed and causing back pain. It is an effective and quick fix for all truck drivers. If you haven’t yet checked out STIFF Mother Trucker pain relief cream, what are you waiting for? We uniquely crafted this pain cream with 12 all-natural ingredients six active ingredients (most name brand creams only have 1-2) so you can get relief fast. 

Stretch Your Body

Whenever you get the break, taking time to stretch your body can do wonders to reduce your back pain. Being cramped in awkward spaces for long durations can increase stress in your muscles, and that can improve your health problems. By 20, we lose about 10% of our flexibility every decade. It might be time to stretch. Stretching doesn’t have to mean you are in yoga pants or own a yoga mat. It’s simple moves you can do right from the driver’s seat when you have just a few minutes to find relief. That’s all it takes. Twist your torso, roll your neck, ankles, and wrists, arch your back. All these moves add up and impact your health when done regularly and adequately. Check out Mother Trucker Yoga LIFESTYLE JUMPSTART Membership Platform and APP to get instant access to our driver-focused content so you can keep on moving. (Use the code: MTY30 for a free 30-day trial).

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

Change Your Steering Wheel Grip

Due to the additions of airbags, holding the steering wheel by ten o clock and two o clocks is outdated. Now specialists suggest that you have the steering wheel by nine o clock and three o clock, which allows you to rest your elbows on the armrests, which helps support your spine, reducing back pain. Next time you are at the wheel, check your elbows. Remember: relax the elbows, so they drip down, then slide your shoulders down your back as well—ah, relief. 

Heat Your Seats

If the option is available, heating your seats can be a blessing in disguise. The heat applied will release tension from the body, and the release can remove any signs of an ache in your body. Plus, warm muscles move better, which is a benefit as well. Many people reportedly turn their seat heaters on if they feel any form of ache in their muscles or back.

Use Ice Packs

If you have an immediate injury or strain, consider using ice right away to help reduce inflammation from the body fast. In contrast, you can use ice packs to reduce the inflammation on your back and numb the region so you can’t feel any pain. There are many ice packs available in stores that you can take on your travels and alternate between, making it a relatively accessible option for the truck drivers who need it most. 

Conclusion

Facing back pain on the road is not as easy of a task as it would seem, but our guide to help you might step in just when you need it. Stretching and pain relief creams are amongst many effective ways to deal with a poor lumber position, and for your truck driver’s health, this guide tells you all that you need to know!

/0 Comments/by

What Truck Drivers Need to Know About CBD

Emerging studies on the long-term effects of common prescription drugs (e.g. painkillers, corticosteroids) have raised significant public interest in natural alternatives to conventional medicine. Everything from turmeric capsules to essential oil-infused topical balms are now commonplace in American homes, and understandably so. However, it’s safe to say no natural compound has skyrocketed in popularity quite like cannabidiol, more commonly known as CBD.

edited_What Truck Drivers Need to Know About CBD plant mother trucker yoga blog

What is CBD?

CBD is one of several chemical compounds found in the cannabis plant. CBD is the primary cannabinoid in non-psychoactive varieties of cannabis, such as hemp. It is distinguishable from tetrahydrocannabinol (THC) in that it does not impair judgment or motor function as a side effect, which is commonly known as a “high.” CBD is currently being studied for a range of potential health benefits, which will be discussed in the next section.

 

There are plenty of different CBD products available today, including oils, tinctures, capsules, and edibles. You can also buy CBD concentrates — which are made from pure CBD extract — or isolates, which are CBD extracts with all other cannabis compounds removed entirely. Isolates come in both oil and powder forms; uses of CBD isolate powder include infusion into everything from smoothies to DIY soap bars.

 

So what can CBD do for you? In this post, we go over how CBD can benefit a large number of prospective users, as well as whether or not it’s right for truck driver health in particular.

 

A Look at The Scientific Literature

CBD has been shown to reduce the severity of symptoms of disorders characterized by chronic anxiety, mood disorders and seizures. It is also being studied for its role in relieving associated conditions of common diseases such as persistent nausea or dizziness from cancer treatment, mood swings from Alzheimer’s disease, muscle spasticity from multiple sclerosis or tremors from Parkinson’s disease.

 

Perhaps the most notable and well-documented aspect of CBD’s therapeutic potential is its natural anti-inflammatory and analgesic properties. It can be used as an add-on or supplementarily with conventional therapies and medications for a variety of chronic pain conditions including fibromyalgia, back pain and migraines. Users also report significant relief from chronic inflammatory disorders such as arthritis and gout. Truck driver health issues like these are very common.

 

How exactly does it work?

CBD is one of several cannabinoids whose effects are derived from their interaction with the endocannabinoid system (ECS). The ECS is a network of receptors categorized into groups; the cannabinoid-type 1 (CB1) and cannabinoid-type 2 (CB2) receptor groups are the most relevant. These receptor groups are primarily located in the nervous system, peripheral organs, and immune system.

 

The observable therapeutic effects are rooted in its modulatory influence on CB1 and CB2 receptors, which can positively affect the body’s sensitivity, uptake, and response to hormones (e.g. serotonin, dopamine) and neurotransmitters (e.g. cytokines, prostaglandins) which have beneficial implications on everything from pain or anxiety disorders to recurring sleep dysfunction.

 

Given its significant number of health-positive properties, lack of psychoactivity, and legal status across the United States, CBD has become incredibly popular among consumers from a variety of walks of life. However, it isn’t entirely without risks or downsides for truckers, which we’ll briefly go over below.

 

Should You Take CBD?

There’s a risk that these products could raise a red flag on an employer’s drug test for controlled substances. This is due to THC’s schedule I drug classification under the DEA’s drug scheduling system. Although CBD enjoys legal status across all 50 states at present, it still is a component of the cannabis plant, so less sophisticated test kits could detect it or other secondary cannabinoids as a false positive.

 

As of this writing, it’s not recommended to supplement with CBD without consulting your employer about it directly. After doing so, be sure to use only the isolates form. With all other cannabis cannabinoids, terpenoids and flavonoids removed, isolates significantly reduce the chances of a problematic drug test.

 

When Would CBD Be Right for You?

To completely avoid the risk of drug test issues, it might be best to avoid supplementation altogether until after retirement. Our Stiff Mother Trucker Pain Relief Cream or Mini Acupressure Ball are examples of safe, risk-free options for managing pain. For inflammation, sleep dysfunction or tremors, there are also market alternatives to CBD. When it comes to truck driver health issues it’s important to play on the side of safety and never put your career on the line. 

edited_What Truck Drivers Need to Know About CBD STIFF Mother Trucker Marc Springer CBD

CBD is increasingly well established as a natural compound with impressive therapeutic potential. However, it isn’t without its risks in terms of workplace drug tests. Be sure to do your due diligence to find out if CBD supplementation is right for you.

/0 Comments/by

Good Stress, Bad Stress and How to Manage It

,

How to manage stress is not something we are “taught”. But everyday life can be stressful. Good stress, bad stress. Stress, stress STRESS. It’s everywhere. 

Job demands, relationships, life events, and social media drama are daily occurrences. Moreover, it can begin to feel like this is just how life is supposed to be, coupled with the stresses of living over-the-road as a truck driver. These things can often have you feeling like you are traveling down a never-ending, bumpy road called LIFE. It’s easy to see how stress can suck you in and not let you go.

good stess bad stress blog post MTY

While stress can help some people perform under pressure, too much bad stress can negatively impact a person’s mental and physical health. It’s common for most people to focus on the negative side of stress, but sometimes stress can be a good thing. Good stress can motivate a person and help them achieve more goals. BUT how can a person tell the difference between good stress and bad stress?

Understanding Good Stress vs. Bad Stress

Good Stress

Good stress, often called eustress, is stress that pushes a person to accomplish more. It helps a person achieve those hard-to-reach goals. Good stress also helps a person learn new things, adapt to change, and engage in creative thinking. In a situation where a person is experiencing good stress, they always have control over the outcome of the issue.

Bad Stress

Bad stress, often referred to chronic stress, can slow a person down and prevent them from doing the things that they need to do. It can often lead us down a winding road of helplessness and despair. Bad stress can be things like staying in an unhealthy relationship long-term, living with a difficult person, continual high paced (stressful) workplace, taking on too many things, and continuously unable to complete them. That is continually saying “yes” when you should be saying “no.” When the body feels like it is under too much bad stress, symptoms such as excessive sweating, anxiety, headaches, and rapid breathing begin to appear. 

Managing Stress

As a yoga teacher, I encourage others to live a life where they can stay grounded, focused, balanced, and content. However, sometimes I fail to implement these strategies into my own life. I take on too many things, try to please everyone else, and neglect my health and self-care. It’s a downward spiral, and before I know it, my daily life is fueled by bad stress. Can you relate? 

Unfortunately, stress is inevitable. It’s a part of daily life. The good news is that stress IS manageable. To manage the stress in your life, you must relax your body and mind. You must balance the scale and know what your triggers are and what to do to bring yourself back to center. 

What is center? Center is when you feel like you are on point when you feel like you are handling life and thriving. When you sleep well and respond to life’s circumstances with ease, most people that meet with anger or hate are dealing with something much more profound—usually, sadness or hurt. And in not dealing with those emotions and challenges brings about bad stress and unwarranted responses that hurt rather than help.

Here are three ways to manage stress so that you can live a healthier, stress-managed life.

1. Take a Break

When I say take a break, I don’t mean a break where you are scrolling through social media or watching videos on your phone. I’m talking about unplugging and walking away from all the distractions in your life. Do something for five to fifteen minutes that requires very little of you other than for you just to be yourself and to be present. Sit outside, take a quick five or ten-minute walk, play a quick game of “Go Fish” with the kids, or engage in meditation. And sometimes that break is to help your body to heal. Make sure you take a time out so your physical body can reset and heal as well. Check out STIFF Mother Trucker Pain Relief Cream to give your body the boost it needs for rapid healing!

Stiff Mother Trucker

2. Put Away Your Electronic Devices

If you think about it, we live in a world where we have immediate access to almost anything we need. Instant information is available to use with the simple touch of an app on our phones or tablets. But at what expense? Being over connected has created a massive epidemic in our world today. An epidemic that has produced anxious stressed and technology-addicted teens and young adults that are not ok with doing nothing or being alone. The only way to break that cycle and bring more Zen into your life is to put the electronic devices down and slowly back away. Have a no-phone rule at the dinner table, limit screen time, keep your device in your pocket or bag when you are out with friends–whatever you need to do to stop looking at your device–do it. You’ll be glad you did.

3. Be Positive

Is your glass half-empty or half-full? If it’s half-empty, it’s time to change your thinking. Keeping a positive attitude, shifting your negative thoughts to positive ones, and keeping your self-talk encouraging are great ways to reduce stress. For example, instead of thinking, “I can’t believe I made the same mistake AGAIN,” think, “Everybody makes mistakes. It’s ok. It is something that I can fix.” Developing an attitude of gratitude toward the people, things, and events in your life is also an excellent way to reduce stress. Write it down or take time to tell the people in your life that you appreciate them–trust me; it goes a long way! Finally, smiling and laughing also helps to reduce stress. I guess laughter is the best medicine. 

AND if you are ready to get crystal clear on your life priorities, health needs, and how to achieve your goals, my Practices for a Positive and Productive Life Masterclass is for you! In this sixteen-week program, we cover three key areas: Breath, Body, and Belief. All three of which are necessary for sustainable success!

Utilizing these three tips will help you begin to walk down the path of life a little less stressed and more positivity. 

Need a bit more encouragement? Looking for a quick listen to help you manage stress? Check out the Positive Positivity Podcast with guest Hope Zvara

Self Care is Your Business MTY Blog

/0 Comments/by

Trucker’s Shoulder: 3 Healing & Strengthening Tips

Any given trucker will feel strain in their hands, back, and knees after a long week of driving. Some of you may even feel strain in your shoulder, particularly if you’re driving through a beautiful but challenging winding mountainous road. The rounded socket fits the humerus, and each shoulder has four different muscles that encapsulate it. Let’s see how we can make each muscle loose and strong so our shoulders don’t make us squint in pain when we’re making really tight turns.

The rotator cuff

 

For most of the injuries and pains you hear about the shoulder joint, refer to the rotator cuff. The rotator cuff tendon lays along the top of the shoulder and folds down over the shoulder joint. It is responsible for elevating our arm outward, upward and it also stabilizes the shoulder during twisting or rotating movement. Here are some exercises you can do to strengthen it.

 

  • A doorway stretch is great for several reasons. You can moderate how much rotation and force goes through the rotator cuff, it’s easy to do standing or kneeling, and it doesn’t require any equipment.
  • High-low rows. Hold your arms out in front of you like you’re holding two milk jugs. Then slowly bring your fists by either side of your ribs. Do about 10 reps for 3-4 sets. Take your time.
  • Pulling the cord. With a jump rope or tension band, stand on it and make the motion of pulling a chainsaw or lawnmower cord. Rotate with the movement by opening up your outer hip.

 

Front deltoid

 

The front deltoid is the smallest of the shoulder muscles. It’s used for raising objects directly in front of us. As truckers, your arms are extended over the wheel for long periods of time, and you are lifting objects up and over the rear loading bay. If you feel strain in your deltoid, here is what you can do.

 

  • Standing/sitting toe touch stretch. It’s fundamental, easy to do. Sit or stand and without bending your back, try to touch your toes. This stretches the front deltoid, and it feels great. If you cannot do this, bend your knees and keep your weight more forward if you are standing. And if you are sitting, bend your knees and prop your knees with a pillow. 

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY BLog

  • Cross-arm stretch. Move your arm at a 90-degree angle over your chest, and using your opposite arm, pull it over the chest while preventing your back from rotating in its direction.

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY 2

Want to know more about this great shoulder stretch? Check out our video that will walk you through the importance of stretching your shoulders and another version of the stretch you can try out too!

  • Angle stretch. With your arms behind your back, clasp both hands and push your shoulders as far back as possible. This is an intense stretch, so take your time. And if you are not able to clasp your hands behind your back, use a belt or even your Good-N-Tight to help you create the stretch. 

Trucker's Shoulder: 3 Healing & Strengthening Tips MTY 3

Further care

 

If your shoulders do still hurt and you need further care, contact in-home physical therapy services to give you Hospice Care. They help people of many ages deal with chronic pains and rehabilitation. They arrive at your home to give the care, so that saves you time, gas money, and hassle. They’ll bring all the relevant equipment you’ll need and run you through the exercises step by step. It’s a great way to have a helping hand, getting you back on the road to recovery.

 

The shoulder joint is amazing, and without it, you could not be the awesome truckers you all are. So take care of the muscles and tendons by doing some of these exercises and stretches. 

Let us know here at Mother Trucker Yoga what you think in the comments below.

And don’t forget when you are in pain after you do some stretching to lather on some STIFF Mother Trucker pain relief cream to help your muscles heal fast!

STIFF Mother Trucker banner

 

 

/0 Comments/by

Plantar Fasciitis and It’s Relief Options

Plantar Fasciitis

Plantar Fasciitis is a cause of heel pain, often found in adults over the age of 40. However, if you sit for long periods or are on your feet all day or engage in activities like running, you may find yourself in a painful situation. 

It is a common cause of heel pain that can turn into a chronic condition if ignored. But this tightness can also be tied to and create calf tightness, knee pain, even hamstring tightness because everything is connected. 

Plantar Fasciitis can come and go but can also shift from foot pain and tightness to Achilles tendon or caf tightness and leave you thinking these are different conditions when, in fact, they are all connected- literally connected. Those issues are all connected, like one big catsuit. 

Plantar Fasciitis can affect your way of walking and cause injury to certain parts of your body like knees, legs, hips, or back. Most people try to treat plantar fasciitis with shoe inserts, but that is not a treatment that is only masking the pain. 

The plantar fascia is a thick, netlike ligament that connects your heel bone to the front of the foot. It supports the arch of your foot and absorbs the shock when you walk. Too much pressure on this ligament can cause the fascia to tear. These tiny tears inflame the ligament. As a result, you experience heel pain while walking or standing.

Plantar Fasciitis Causes

  • Running
  • Being on one’s feet for long periods
  • Wearing ill-fitting shoes
  • Poor muscular in your feet
  • Wearing high heels
  • Imbalances in the feet (excessive pronation or supination)
  • Being overweight
  • Having tight hips
  • Having tight calves
  • Wearing shoes for long periods
  • Not walking enough

Plantar Fasciitis is a common problem experienced by runners. Those with jobs that revolve around being on their feet often have a higher risk of developing plantar fasciitis. You can develop plantar fasciitis through high-impact activities or sports that involve a lot of walking, running, or jumping. However, on the flip side, if you find yourself sitting more than you should, this can also cause tightness in the arches, calves, and hamstrings, which can also bring about these types of issues. 

Overweight or obese individuals are at a greater risk of developing this problem due to the increased pressure on their plantar fascia ligaments. This is especially true if the weight gain is sudden. Pregnant women often suffer from this problem in their late pregnancy due to the increased weight and stress on their arches. And even after giving birth or after losing weight, you can still find yourself suffering from foot pain if not cared for properly.

Plantar Fasciitis Symptoms

Plantar Fasciitis typically causes pain at the bottom of your heel or the bottom mid-foot area. The pain is usually worse when you take your first few steps in the morning or when you’ve been sitting or standing for long periods. People with plantar fascia don’t usually experience the pain during the activity but after it. After working with thousands of people over the last 17 years, I have found that many with plantar fasciitis also have chronically tight Achilles tendons and calves. So if your foot pain comes and goes, ask yourself where it hurt when your feet don’t? Remember, it’s all connected!

Plantar Fasciitis Relief Options

Stretching and strengthening exercises can help you relieve symptoms. Try stretching exercises for plantar fascia, calves, and Achilles tendons. 

 Like the Functional Calf Stretch to help stretch the tendon and bring more mobility to the calf, ankle, and foot. 

Functional Calf Stretch:

  1. Stand tall 
  2. Take a casual step back 
  3. Point both feet forward and keep your feet hips distance or wider
  4. Square your hips forward and bend your front knee over its ankle
  5. Exhale, bend your back knee as far as you can without lifting the heel
  6.  Inhale, straighten the back leg
  7. Repeat this process ten times on each side
  8. Watch the back knee and ankle and keep them from falling inward

Mother Trucker Yoga Functional Calf Stretch Blog Plantar Fasciitis 1

Mother Trucker Yoga Functional Calf Stretch Blog Plantar Fasciitis 2

That fascial tendon has become much like plastic, and so in the beginning, it may feel more uncomfortable than the latter. So consider icing afterward or stretching every other day until that plastic softens to be more elastic. 

Strengthening exercises for your lower legs and foot muscles. It is essential to break from certain high-impact activities involving running or jumping to give proper time for the plantar fascia to heal.

When a part of your body is weak, it is not the same as that same part being tight, and the two often get confused as one. When it comes to the plantar tendon, in my experience, it is often both. We walk around in casts all day (aka shoes), and so the muscles in our feet get lazy, then we walk barefoot and bring pain and think it’s that we are barefoot that is causing the problem, but it’s that we aren’t using the muscles in our feet enough and wearing shoes too often. Now a podiatrist that sells shoe inserts will probably tell you differently. But think about any inserts as temporary; you must stretch your feet and calves and build up strength. You can’t do that when you are sitting all day with shoes on. 

8 Ways to Soothe and Remedy Foot Pain

1.Take off your shoes. Yes, I know everyone else says to keep them on, but you haven’t allowed your feet to work in the way they are designed to. Ever met someone from a third-world country who has plantar fasciitis? Nope. Why? Because they walk barefoot, use their feet, and don’t cram their feet into ill-fitting shoes.

2. Drink more water. 

When our body is dehydrated, our fascia becomes sticky and restricted. And that 100% will lead to physical pain, tightness, and even cramping. You want to get a minimum of half your body weight in ounces, my friend. But today, start with one more bottle than yesterday.

3. Learn how to stand on your feet properly. 

Your feet are aching for you to listen to them. Posture starts at your feet. 

4. Stretch Your Feet.

Try sneaking in a little stretching each day. This can be Functional Calf Stretch like I suggested above or one of the steps of your truck or even in your sleeper (see our Mother Trucker Yoga membership site for videos) 

5. Try rolling. 

Some ideas: Mayo Fascia Release (rolling), invest in a mini massage ball or roller stick and start moving your feet and hips. For more ideas, you can check out this post on 4 Foam Rolling Hotspot for Fascia Release.

Foot Massage Ball Mother Trucker Yoga Plantar Fasciitis Blog

No matter what, plantar fasciitis is not a death sentence, and you most definitely do not have to live with it the rest of your life. But it would help if you started making small, simple changes to get the relief you are looking for. 

STIFF Mother Trucker Marc Springer

 

/0 Comments/by

A Truck Driver Must: Steering Wheel Hand Therapy

A Truck Driver Must: Steering Wheel Hand Therapy

Truck drivers are gripping and clenching all day long. This can cause many issues that drivers may not realize come from doing what seems to be nothing… Gripping the steering wheel.
Hours a day, your hands are left in a clenching (flexion) position, day after day. This causes the fascia to create pathways, making it hard to do other things with your hands when you need them most!
“Having a weak grip can be an indication of many things, including arthritis, a pinched nerve, or a nerve injury, among other conditions,” says DeLuca. “Assessing grip strength, along with the patient’s medical history and other presenting symptoms, can tell us a great deal about the person’s overall health.”
There are many reasons one’s handgrip strength could be declining aside from the long hours gripping the steering wheel day after day, year after year as a truck driver.

Possible Causes for Grip Strength Issues:

  • Weakness in the hands and forearms
  • A pinched nerve (in the upper back, shoulder, or arm)
  • Arthritis
  • Nerve damage
  • Carpal Tunnel
  • Heart Problems
  • Fascial restriction/scar tissue
Self.com published an article that noted a study commenting on the following:
“Grip strength—or lack thereof—can actually have long-term health implications, too.

Research shows that grip strength is a good predictor of overall strength, which serves as a good predictor for overall health, including cardiovascular disease risk. In a large-scale study published in the journal The Lancet, researchers measured the handgrip strength of nearly 140,000 people across 17 countries and then followed subjects for approximately four years. The study findings revealed that lack of grip strength is a stronger predictor for death from any cause, including cardiovascular disease, than systolic blood pressure (the pressure in your arteries when your heart contracts).”

For drivers, this can be a great way to gauge one’s health and, more importantly, decide to do something about it sooner than later.

 

The good news there are many things you can do to improve your grip strength and many things a driver, even living over the road, can do to improve your overall health, wellness, and fitness.

Exercises Truck Drivers Can Do To Improve Grip Strength:

  1. Steering Wheel Hand Stretch

Pro Tip: Double down. While you are driving, use the wheel to stretch your hands REGULARLY! This is a great exercise to do (safely) while driving to help break up those moments of strain and boredom.
Steering Wheel Hand Therapy Mother Trucker Yoga Blog Hand Stretch
  • Holding the steering wheel safely, use one hand and press the thumb down again the wheel
  • Keep your wrist straight
  • Extend your fingers long
  • Place your thumb on the wheel & pull down
  • Repeat this with each finger individually and then with all four fingers together
  • Hold each one for 5 to 10 counts or unit the stretching subsides
  • You do not need to overdo this; make sure what you do is breathable
  • Repeat the opposite hand
  • Repeat 1-3 times a day
Do you love this move? There are more stretches you can do for your hands and wrists on our other blog post, 3 Stretches to Do to Improve Hand Mobility While Driving.
✋ Hands….they are quite important ❤️?

2. Scapulae Push-Up

Steering Wheel Hand Therapy Blog Post Mother Trucker Yoga Scapulae Pushup
The shoulder girdle is often forgotten about when it comes to arm, elbow, and hand issues. But it can be a big factor when trying to rehab issues in those areas. The Scapulae Push-Up is my go-to for everyone BEFORE they want to embark on doing Push-Ups, as most people do them incorrectly and are leading themselves down a roadway of future pain, injury, and wondering where this all came from. The Scapulae Push-Up strengthens and mobilizes the muscles on the front of the shoulder blade and around the shoulder girdle to help you hold a strong Plank, help you get up from your Push-Up, and give you relief in your driving life from a thing like a shoulder and a neck pain, or arm and wrist pain. This move is great for steering wheel hand therapy.
  • Come to a Plank position on your truck step or the ground
  • Turn the folds of the elbows forward and draw your shoulders back
  • Tip your belt line up and into your abdomen for more core support
  • Without bending your elbows, pinch your shoulder blades together behind you
  • Then broaden them without hunching your back
  • Continue to do this 5-15 times in a row.
  • Do not sag the head or belly, and this moving is only 1-3 inches (not big)

3. Strength Building Pinch Grip

Steering Wheel Hand Therapy Pinch Grip Mother Trucker yoga Blog Post
Building strength is crucial to help aid the decline of grip-related issues. Throughout the day, find ways to strengthen your hands by pinch grip lifting tools or heavier objects to challenge the muscles of the hands. This can be with any object or with a weight, kettlebell, or weight training specific tool. Don’t overthink this. A little goes a long way. And every bit counts. This is one move to rescue your hands and give you a great session of steering wheel hand therapy.
  • Hold a weight, kettlebell, or heavy object between your pointer finger and thumb.
  • Slowly and mindfully lift the object off the ground
  • Work to hold it for up to 30 seconds
  • Repeat this 1-3 times a day to continue to improve pinch grip strength

4. Forearm Curls

Steering Wheel Hand Therapy Forearm Curls Mother Trucker Yoga blog post
When the forearm is weak, this can cause pain and grip issues in the hand and issues in the shoulder. This is as simple as using a weight or weighted object and doing wrist curls one to three times a day to build up the lost strength and tone in the forearm.
  • Hold the weight in your hand.
  • Bring your elbow to 90 degrees.
  • Drop the hand to extend the wrist as far as you can
  • Next, curl the weight up and bring your knuckles into your forearm as close as you can
  • Repeat this 10-30 times
  • Then hold the weight verticle and your hand sideways
  • Repeat the same process, but this time moving right to left like a gate closing and opening
  • Repeat this same process on the opposite side.

 

By taking the initiative to do something about things like this, you can lengthen your career, and more importantly find relief to do your job without nagging issues like this.

Attention Trucking Companies

Trucking companies must find this a necessity to help take care of their drivers. More than 80% of work-related injuries are repetitive injuries, which means it’s what the employee is doing day in and day out. Drivers need relief, and that relief can be something the trucking companies these men and women work for can give them.

Does your trucking company offer driver fitness and wellness programming and seminars for you and your fellow driver? If not or you would like to see them upgrade what they offer. Reach out to us here at Mother Trucker Yoga. Here at Mother Trucker Yoga, we leave the trucking to the trucking companies and drivers, and that way with nearly 20 years of experience working with people just like you, with real jobs, real ailments, and real pain, you can leave the health, fitness, and healing to us! CLICK HERE TO find more out about our corporate programming!

STIFF Mother Trucker Wrist Pain Graphic MOTHER TRUCKER YOGA BLOG
/0 Comments/by

The Benefits of Capsicum for Natural Pain Relief

,

The Benefits of Capsicum for Natural Pain Relief

 

When I set out to create my pain relief cream, I had a list of ingredients I wanted in my pain cream and a list of what I didn’t. For the past 20 years I have been using, searching, and sampling other peoples pain relief creams and some of them worked, some didn’t. But all of them had something I didn’t like about them (in the ingredients). I have been saying, “one day, I’ll make my pain relief cream” for nearly five years. But when you live in a small town in Wisconsin, when will you plan to meet a manufacture and a formulator and someone who knows how to create a legit product? 

 

But while assisting one of my mentors at a workshop and hearing what I do with Mother Trucker Yoga, the great question came out of their mouth, “have you ever thought about creating a product?” A few months later, after several samples, ingredient combinations, texture trials, container sampling, and label creation- STIFF Mother Trucker Pain Relief Cream was born. 

stiff mother trucker pain relief cream blog

One of our favorite ingredients:

Capsicum or chili peppers are increasing their debut in the pain management department. You’ll find its chemical compound Capsaicin in many pain-relieving creams, gels, lotions, sticks, and sprays. Its topical formulation is an efficient pain management tool.

cap·​si·​cum | \ ˈkap-si-kəm  \

Definition of capsicum (Merriam-Webster Dictionary)

1a: any of a genus (Capsicum) of tropical American herbs and shrubs of the nightshade family widely cultivated for their many-seeded usually fleshy-walled berries

— called also pepper

b: PEPPER sense 3b
2: an oleoresin derived from the fruit of some capsicums that contains capsaicin and related compounds and is used medicinally especially as a topical pain reliever

What is Capsaicin?

Capsaicin was first isolated from chili peppers or capsicum in 1878 in crystalline form. Capsicum except bell pepper has its hot and spicy flavor from this little fellow, a remarkable health-promoting substance. It increases gastric secretions and stimulates nerve endings.

Capsicum blog mother trucker yoga

The Scoville Scale

However, its intense burning and irritating properties make it intolerable. Since it is a self-administered medicine, prescriptions are not required. Hence, to avoid the side effects from large quantity administration, a tool named Scoville scale was derived by W. Scoville which is used to determine the healthy amount of capsaicin in these medicinal preparations.

Pain Relief Stiff Mother Trucker Blog Mother Trucker Yoga

Uses of Capsicum for Topical Administration

The topical formulation of Capsaicin is absorbed well through the human skin. It is conveniently useful in the relief of:

  • Minor aches and pains from daily life
  •  Joint pains from age or injuries
  • Backache from long-term sitting or driving
  • Strains from muscle overuse, or muscle underuse coupled with jarring movements
  • Sprains from exercise, work-related injuries, or life!
  • Stings and bites from  bees and insects
  • Chronic pain from injuries, stiffness, and lingering pain
  • Pains like sciatica and piriformis syndrome

Indications of Capsaicin

F.D.A. Labeled Conditions
  • Arthritis
    • Rheumatoid Arthritis
    • Osteoarthritis
    • Fibromyalgia
  • Musculoskeletal Pains
F.D.A. Non-Labeled Conditions
  • Neuropathy Postoperative complications
  • Postherpetic neuralgia
  • Diabetic neuropathy
  • Migraine
  •  Postoperative nausea and vomiting
  • Psoriasis

Stiff Mother Trucker for Hand Pain Relief

Mechanism of Action

Capsaicin works in topical administration, although its exact mechanism has not been elucidated yet.

Capsaicin is a neuropeptide-active agent that renders the pain-sensitive areas insensitive to the pain sensation by depleting and preventing the accumulation of pain impulse mediators (from peripheral to the central nervous system). With this phenomenon, painful sensations fail to travel to the Central nervous system’s pain-sensitive regions, which gives us temporary relief from the painful episode.

 

Precautions

Do not apply Capsaicin cream to the cuts and open wounds.

Wash your hand immediately after applying the cream to avoid unnecessarily touching the burn sensitive areas such as nose, eyes, or mouth, etc.

Always consult your physician for directions before using the cream to get desirable results.

 

Side-Effects

Like all other topical herbs, chemicals, treatments, and oils, there are precautions you wan tot take and things you want to consider when using. These side effects can occur due to excessive use or use in forbidden areas. They include:

  • Burning sensation
  • Itching or Irritation
  • Swelling
  • Redness
  • Pain 

These side effects are often short-term and are often associated with improper use (IE- private parts, eyes, mouth). Some notice this with its first use, but they will gradually fade away after its continuous application. In our STIFF Mother Trucker formula, we are using just the right amount of capsicum combined with other soothing and cooling ingredients to give you the perfect combination for your muscles and skin. 

 

Read your labels on ALL your pain relief creams. Read your labels, many focus only on immediate cooling, but nothing to penetrate deep, nothing to do anything beneath the surface. That’s where STIFF Mother Trucker comes in. Let us be your number one solution for pain relief that hits you deeply! 

Ready to try the amazing benefits of capsicum and our other amazing all-natural ingredients??

Grab a tube HERE + get FREE Shipping + Free Stickers

Stiff Mother Trucker Pain Relief Cream for Truck Drivers

/0 Comments/by

Topical Pain Relief Just for Truckers

,

Topical pain relief just for truckers when they need it most.

Have you ever really looked at topical pain relief creams and noticed what they are made with? I have been in the health and fitness industry for nearly 20 years, and pain is one of the top complaints students have. When I stepped into the trucking industry it was no surprise that pain, physical pain were also a chronic issue for drivers as well. Except for a driver, stopping and getting out of their truck is not always the easiest or even possible.

Having swollen joints from arthritis, inflammation from an injury, or chronic stiffness from lack of movement can cause quite a bit of pain and limit your ability to move. Physical pain is a pain in the butt, and getting relief when you are a truck driver is not always the easiest.

You may already have tried over-the-counter (OTC) pain relievers, and other pain relief creams. However having used more than 30 different pain relief creams on and off over the years, I constantly found myself liking certain things about this one, and disliking certain things about that one. And don’t even get me started on the crappy ingredients some creams put in- why? Because they can.

Working with truck drivers it became very clear that there wasn’t anything specifically for drivers. And one of the number one complaints I hear from drivers is physical pain, stiffness, tightness, P-A-I-N.

What is topical pain relief?

Topical pain medications are absorbed through your skin. Most people are familiar with creams, gels, or sprays that are put directly on the site of the injury, pain, or joint.

Because the ingredients are absorbed through the skin, it is suggested that wherever you use the cream (gel) you rub in thoroughly and massage into the area of discomfort.

How often should a topical pain relief cream be used?

Harvard suggested that a topical pain reliever should be applied two to four times a day for the best results. And is best when applied near a joint.

Pain Relief with Stiff Mother Trucker Blog MTY

What ingredients are best to look for?

After countless searches, time, and time again Capsaicin (Capsicum) was noted as a front runner for topical pain relief. This was an ingredient I never came in contact with when it came to topical pain relief options in the yoga and fitness industry.

Capsaicin (kap-SAY-ih-sin) causes the burning sensation you associate with chili peppers. Capsaicin creams deplete your nerve cells of a chemical that’s important for sending pain messages. Capsaicin is most effective if used several times a day. When used topically you often feel a deep penetrating sensation that often lasts for what our testers said was hours. You may also notice a slight read area where it was rubbed due to an increase in blood flow.

The Journal of Alternative and Complementary Medicine stated “Capsaicin is a powerful local stimulant that, with repeated applications, leads to persistent desensitization to pain. In each of these trials, the use of topical capsaicin produced statistically significant reductions in pain compared with the reductions in pain with the use of placebo.”

Peppermint has demonstrated anti-nociceptive and analgesic actions in multiple studies, especially with respect to its menthol constituent. For pain in a local area, the use of peppermint oil can aid in the relief of both pain and inflammation.

Arnica is a natural is a perennial plant found in the mountainous areas of Europe and North America that produce yellow-orange daisy-like flowers. Since the 1500s, the fresh or dried flowers of the arnica plant have been used for medicinal purposes.

A randomized study involving 204 people with hand osteoarthritis was published in Rheumatology International in 2007. It was found that daily arnica gel was as effective as daily ibuprofen gel, although neither treatment was compared to placebo. There also were minimal side effects with arnica.

Magnesium is an important nutrient. It has multiple functions within the body. These include:

  • regulating nerve and muscle function
  • supporting a healthy pregnancy and lactation
  • maintaining healthy blood sugar levels
  • maintaining optimum blood pressure levels
  • manufacturing and supporting protein, bone, and DNA health

One study done in the Journal of Integrative MedicineTrusted Source indicated that transdermal application of magnesium chloride on the arms and legs of people with fibromyalgia reduced symptoms, such as pain.

WebMD states that Menthol is a “medication” that is used to treat minor aches and pains of the muscles/joints (such as arthritis, backache, sprains). Menthol is known as a counterirritant. It works by causing the skin to feel cool and then warm.

These are just a few of the ingredients I researched and dove into knowing I wanted in my own pain relief cream. But more importantly, I wanted something natural, effective, and free of all the other junk.

When I started to dive into other topical pain relief creams, I really took notice of all the other “filler” ingredients, and working with a master formulated in the beauty industry she assured me that those ingredients do not need to be in there. And often those are used as “filler” ingredients.

Why should you have to read a label worried if junk ingredients are in there? Why should you have to worry that someone is poisoning you, or claiming something is “natural” when only one or two of their ingredients are?

You shouldn’t have to worry and you shouldn’t have to doubt.

First-Ever Topical Pain Relief Cream Just for Truck Drivers.

Mother Trucker Yoga is proud to introduce you to the first-ever Stiff Mother Trucker Topical Pain-Relief Cream made for truckers.

The perfect formula for pain on the go with no junky ingredients. But don’t worry you don’t have to be a trucker to use Stiff Mothe Trucker, everyone can benefit from our signature formula designed for those who need fast and immediate relief alongside long-lasting penetration.

Want to grab your bottle today?

Get FREE shipping for a limited time only and free samples to share with fellow drivers!

Stiff Mother Trucker Pain Relief Cream MTY Blog

For more articles on pain relief, check out Mother Trucker Yoga’s recent article on back pain: https://mothertruckeryoga.com/2020/02/18/put-back-pain-in-your-rear-view-mirror/

And check out Bud and Tony’s article on back pain contributed to:

https://www.budandtonystruckparts.com/truck-driver-back-pain

/0 Comments/by

3 Stretches to Improve Hand Mobility While Driving

,

Pain can halt any job dead in its tracks. But when you are a truck driver the last thing you need is to come to a dead stop. Having a good grip is one of the number one things a truck driver needs. Why? Because controlling that 18 wheeler while out on the open road requires several things, one is gripping the steering wheel. Having good hand mobility includes your fingers, wrists and arms.

Sure it may seem insignificant, but not being able to grip the steering wheel, ratchet down your load, or open your truck door all require your hands to work properly.

If you find daily tasks difficult to do because you suffer from stiffness, swelling, or pain in your hands, the right exercises can help get you back in motion.

Repetitive strain injuries are not just for those who type on a computer or hold a hammer. Continuously holding your steering wheel in a particular way can also cause pain and discomfort. And the lack of having full range of motion regularly is a big part of the problem with anyone with hand and wrist issues.

Taking a time out and stretching your fingers, hands, and wrists is one of the best ways to keep pain and discomfort at bay and increase hand mobility and function.

Below you will find five commonly recommended exercises for hand and wrist problems. However, if your hand condition is painful or debilitating, it’s best to get exercise advice from a physical therapist. All exercises should be done slowly and deliberately, to avoid pain and injury. If you feel numbness or pain during or after exercising, stop and contact your doctor.

FINGER  AND HAND STRETCHES:

Most of the time the only way we are moving our fingers is into flexion. AKA curling them into the grip. When you repeatedly do something over and over you create a pattern. Like driving a dirt bike on the grass over and over, you eventually create a dirt path within the grassy ground.

TRY THIS: Open and outstretch your hand as wide as you can. Look at it from the side and see if all of your fingers straighten up. Is it hard to do? When is the last time you stretched (extended) those joints? Did something that didn’t require you to “grip”?

PRO TIP: Twice a day stretch your fingers, you can pull back on each finger one at a time. Or you can also use the steering wheel and stretch each finger again the wheel. Try to hold the stretch for at least 10-20 seconds each.

Finger Stretches Mother Trucker Yoga Blog

WRIST AND HAND STRETCHES:

Most of us have jobs where we use our body by folding inward. Bending forward. Rounding forward. Gripping. Internally rotating. Not only does this create patterns in our body to where we start to stand, sit, move and exercise with those patterns, it also plays a negative role in how we feel. Closing off the chest, can increase anxiety, depression and decrease breathing.

When it comes to the wrists we need to reverse it. if you want to increase hand mobility and if you suffer from tennis elbow, wrist strain, or even shoulder strain, a little extension in the wrists could bring relief.

TRY THIS: Next time you are standing next to your truck, a wall, or even use the steering wheel, turn your forearm up and stretch your palm/wrist out. Try to keep the fold of the elbow facing upward and if you are using your truck, lean your elbow into your body to brace the stretch. If you are in your truck create a full extension on your elbow and keep the eye (the fold) of the elbow facing upward.

PRO TIP: Do this at least twice a day and try to hold this for 30 seconds to one minute. You may notice a ripping like feeling. Don’t be alarmed, that is the fascia of the body stretching and releasing. Think of it like fuzz melting off. If you haven’t melted the fuzz in a while, it’s going to be sticky!

Wrist Stretch Mother Trucker Yoga Blog

Wrist Stretch in truck mother trucker yoga

SHOULDER & UPPER ARM STRETCH:

When there is physical pain, oftentimes those in pain only look to where they “feel” pain as the culprit of the pain. But when it comes to the shoulder, elbow, and wrist, any one of the three just listed can cause another pain. So next time your wrist or hand is giving you grief, look up a little higher to the shoulder. Tennis elbow? Could be the shoulder to blame. Hand mobility doesn’t just mean you have a hand issue, neighboring body parts can be to blame.

TRY THIS: Next time you are waiting to load or unload, have a little downtime or are on break, try this quick and easy shoulder and upper arm stretch. Simple cross one arm in front of your chest and latch it in with the other, hugging it tightly. Try to straighten the arm that is laying across your chest to increase the stretch. Hold it for at least 30 seconds. And then repeat the opposite side.

PRO TIP: While stretching, it is important to try to relax your shoulders and breathe deeply. Hold the stretch until the initial pain drops at least in half. Look towards the stretching arms side to get the neck involved as well.

Shoulder Stretch Mother Trucker Yoga Blog

Don’t let pain be the reason you stop doing what you love. Or keep you from your job. Taking preventative measures is one of the best ways to keep your body working with you and not against you. Regular stretching not only is good for the body, but it releases endorphins to the brain and leaves you happier and healthier.

The next time your wrists and hands start calling a TIME OUT, remember these simple easy stretches you can do no matter where the open road takes you.

And don’t forget about our Stiff Mother Trucker Pain Relief Cream, perfect to use after you stretch your hands, wrists, and arms. Stiff Mother Trucker Pain Relief Cream was specifically formulated for professional truck drivers to meet their body’s pain in contact. We believe that every driver can feel better wherever they are with simple easy stretches and practices, one of them being pain relief cream.

No matter where you are, on the road or at home, remember there are simple and easy things you can do today to start to feel your best.

 

Want to read more from Mother Trucker Yoga?

10 Tips for a Functional Body Blog 

 

/0 Comments/by