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Trucking Yoga: 5 Moves to Help You Physically and Mentally

It’s always fun to build a balanced workout with a variety of movements depending on what your cardio focus is. Most people may go from extreme sitting in an office setting to intense exercise causing their body to ache or get a muscle strain. Ouch!

Set your mind and body up for success by incorporating these yoga moves into your daily routine.

Here are 5 moves to help you physically and mentally for better truck driver health.

Here are 5 trucking yoga moves that any driver can do at home or on the go. They are about finding the balance to help you continue to do what you love and enjoy… without the body aches or unnecessary pain.

Move #2: Core Care Rolling Forward Bend

Trucking Yoga: 5 Moves to Help You Physically and Mentally Rolling Forward Bend Mother Trucker Yoga Blog

Who doesn’t like core work? Well, I know many don’t, and that is because they are still being taught outdated sit-ups- YUCK!

If you are in need of combating a tight front body… Good news! This yoga extension move works your core ten times more effectively than flexion. And this fun move will help you liberate your tight spots! I call it a stretch and strengthen combo (the best moves are both).

Here, powerfully release your spine and hip flexors as you fully engage your core from the inside out! You don’t have to have a yoga mat to practice trucking yoga moves.

Find a comfortable hips distance footing.
Exhale, bend the knees, and “fall” into a forward bend with soft (even bent) knees.
Inhale with bent knees begin to roll up the body focusing on getting your pelvis underneath you and then stacking the spine as you rise.
Keeping your knees bent, before the head and shoulders stack, start to glide the pelvis forward.
Imagine the pubic bone hitting a wall to open the hip flexors and extend your spine.
With the arms extending alongside the ears you should feel the core quiver (earthquake) and turn on as you open the entire front line of the body.
Exhale, bend the knees a bit more, and roll back down into a soft flowing forward bend.
Repeat this rolling sequence 5 to 10 times.

Move #2: Sinking Runners Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sinking Runners Lunge Mother Trucker Yoga Blog

Psoas tightness is a chronic issue and if you are someone who goes from sitting all day to running or biking, you may be finding more pain than gain. Liberate the psoas to help aid the lower back and dissolve possible knee pain and possibly shoulder pain (as the psoas can pull down the shoulder).

This is one move every driver should do daily.

From a runner’s lunge (low lunge) with the feet hips-width and fingertips on the highest level of the block (option to use stools or chairs).
Square the hips forward, tucking the glute of the front leg underneath the body for more stability and a better stretch.
Keeping the spine long, exhale and begin to sink the hip of the back leg down, pressing long through the back heel and up through the crown of the head.
Inhale and rise back up to a comfortable lunge.
Continue this dynamic movement and imagine you were sinking into the front pocket of your jeans. Try finding the areas you normally don’t automatically default to. Try to find the areas that are, otherwise, avoided and sink there.
If the stretch is too intense, just focus on sinking into the hip and let up on extending up through the crown of the head.
Repeat this dynamic movement 10 times, stepping up into standing forward bend in-between.

Move #3 Psoas Release

Another great hip flexor stretch. This pose is meant to help alleviate hip flexor and psoas pain and discomfort. If your back feels stiff after your cardio workout this move is for you! As a bonus, you also aid in releasing quad or knee pain and back stiffness.This is an easy move to do in the sleeper. If you don’t have a yoga block you can use a folded towel or pillow under the hips. Trucking yoga can be easy and can be one move done consistently.

Lying down supine on the mat place a yoga block underneath the sacrum (or just lay flat).
Slowly begin to extend one leg out, down, and away from the body like pushing your heel through sand (do not worry if the leg does not go straight).
Breathing calmly slowly begin to draw the opposite knee in towards the abdomen.
Do not aggressively pull the bent knee in. Slowly and mindfully draw the knee into the place where you first feel a stretch, when that sensation passes, draw the knee in a bit closer.
Work through this process one layer of tension at a time as you continue to reach out, down, and away through the heel of the straight leg.
To be effective with the psoas hold this pose for 3-5 minutes.
If you feel the stretch in the lower back, remove the block.
If unable to clasp the bent knee, use a strap to hold the leg, or place a block under the bent knee’s foot. The tighter the psoas the more likely you may need head support.
Repeat the opposite side.

Watch the video with Hope on how to step by step release that pesky psoas muscle and get your trucking yoga moves to go!

Move #5 Sliding Side Lunge

Trucking Yoga: 5 Moves to Help You Physically and Mentally Sliding Lunge Mother Trucker Yoga Blog

All that stepping, sliding, moving and lunging can create some lines of tension or restriction from foot to hip. Wring out your lower body and leave yourself with happy hips. This is a perfect pose to do with a workout or if you find yourself stiff when you wake up when you get out of the truck or have back pain and can’t fall asleep.

Trucking fitness does not have to be complicated and doesn’t have to mean a gym-style workout. It’s time for out with the old and in with Mother Trucker Yoga.

Begin in a wide straddle with the feet in a parallel position, firmly planted into the mat.
Inhale rise up to the fingertips, and extend the spine out from the hips.
With a strong belly and long lower back exhale and begin to bend one knee and slide your body towards that leg.
Use your elbow, shoulder, or tricep and press into the inner leg to help open the hip.
Do not lift the heel of the bent leg or roll into the arch of the straight leg.
Stay plugged into the feet and engage the quad of the straight leg to help direct the stretch along the inner thigh.
Hold the side lunge for 5 – 10 breaths before you return back to the center and repeat on the opposite side.
If your fingertips do not comfortably, reach the ground, use blocks to assist.

Move #7 Stretch It Out Side Bend with Chair

Think about the direction your lifestyle choices and movements are taking you in? Much of what we do is forward-moving (Sagittal Plane).

Sitting in the driver’s seat.
Walking.
Running.
Sleeping.
Working on X.

All forward-moving (bending).

It is vital that we change up our movement patterns and move in other planes of motion to help reduce pain and tension patterns. For many drivers, trucking fitness can feel like doing moves your body just won’t let you do right now. But with Mother Trucker Yoga and our take on trucking yoga, those moves can be both easily accessible and beneficial- like this chair yoga stretch.

Here release your side body from hip to shoulder in one quick move. All that sticky fascia under your arms will surely get the acknowledgment it deserves. What’s fascia? Well, it’s the catsuit your body is covered in (and every muscle and every fiber of every muscle- but that for another day).

Take a seat on a chair (preferably with no sides).
Open your legs wide to expose the edges of the chair (if able).
If your feet do not comfortably, reach the floor, place blocks under your feet.
Grab hold of the opposite side of the chair with one hand (think right hand to the left side).
Gently rotate your body in the same direction (towards clasping hand).
Extend your free arm up alongside the ear, with the palm and elbow fold facing your head (think external rotation at the shoulder)
Inhale deeply, and now exhale and begin to side bend feeling the clasped arm’s shoulder roll more deeply into the slight rotation.
Relax the shoulders, and anchor the hips.
Keep breathing and work to hold this pose for up to 10 breaths.
To come out, roll your body to the center of the chair and relax for a moment before you roll up and repeat the opposite side.

If you are still on the fence as to yoga is right for you. Look at the five yoga poses above, is there one you can try? Is there one move you can commit to for one week, one month, and then tell me how you feel?

One pose is yoga, one mindful breath is yoga, and when you take a mindful breath in a yoga pose, well you, my friend just took it to a whole new level.

Trucking Yoga Made Easy For Drivers Like You

Have you heard about Mother Trucker Yoga LIFESTYLE JUMPSTART Platform & APP? It’s a subscription-based service that provides you with more than 100 videos, downloads, and lifestyle-focused content made just for drivers.

While everyone else is still taking the traditional route of gym-style exercises and diets, we see the gap and want to help.

You are busy, you are always on the go, and who has time for a long-drawn-out workout?

Come check out Mother Trucker Yoga LIFE STYLE JUMPSTART Platform & APP and see how we can help you feel better one small simple change at a time.

Mother Trucker Yoga is the only place you can get trucking yoga moves from an instructor that has been teaching yoga for more than 20 years and has customized yoga and functional movement (fitness) to a drivers biggest needs.

Mother Trucker Yoga LIFESTYLE JUMPSTART App and platform image

January 21, 2022/0 Comments/by pbeue

Why Yoga Is Ideal For Every Type Of Person

Yoga for Truckers

Whether you are a newbie to yoga in particular or are just looking to get more from your practice, this age-old exercise is packed with a whole plethora of benefits designed to increase your fitness and improve both your mental and physical wellbeing. Yoga is ideal for every type of person. No matter what your fitness level is, whether you are someone who works out regularly or someone looking to get fit, or if you have done yoga lots or never before, it is a workout that will suit you.

Why yoga is ideal for every type of person trucking yoga mother trucker yoga blog

It is something that can be done in pairs, in a group such as at HOTWORX, on your own, or by downloading our new Mother Trucker Yoga app and joining our LIFESTYLE JUMPSTART Platform family, you can always reap incredible benefits from yoga. If you are a truck driver and tight on time and trucking fitness is essential, yoga can be a solution. Here are a few reasons why yoga is ideal for every type of person, no matter your ability or fitness level…

There are many different levels.

One of the best things about yoga is that you will find one suited for you no matter what type of yoga you are looking for. There are many different levels of each type of exercise and movement, meaning that you can start easy and then progress as you get better. This means it’s not too daunting starting, and you can adapt the workout depending on your skill level and need, pushing yourself when you want to or taking it more gently when you wish. And when you work with an instructor that is educated, experienced and understands the environment you are in, yoga or what we call trucking yoga can be easy.

It can improve your strength, flexibility, and balance.

Yoga is one of the best exercises for improving your strength, flexibility, and balance – all essential qualities for keeping your muscles, joints, and body healthy. As a truck driver, it’s easy to become stiff and sore from sitting. Trucking yoga can be a great way to limber up. The slow movements and deep breathing also help increase the blood flow around your body, which in turn warms up your muscles, making them more robust, more flexible, and healthier. Holding poses and building on this can help you become much stronger in yourself and teach you how to balance much better. And remember, trucking fitness doesn’t have to mean push-ups or running. It can be as simple as yoga.

It helps manage stress and relax you.

Life throws us a lot of stress, and unfortunately, it is something that we will all experience every once in a while. If you often suffer from stress, you probably also suffer from other symptoms such as headaches, trouble sleeping, and perhaps dizziness or irritability. This can significantly impact your life, but yoga can help with this. Doing yoga regularly has been found to reduce stress levels and help you feel more relaxed. Yoga encourages mental and physical relaxation, reducing tension in your mind and body, removing muscle knots, and alleviating any pain you might have. It also sends positive endorphins to your brain.

These are just a few reasons why yoga is ideal for every type person. No matter what you are looking to get from your yoga practice, whether helping you when you’re on the road to improve your posture or sorting out any back pain, it can do this. What are some top benefits of yoga you’ve found? Let us know in the comments below. We would love to hear from you!

If you want to learn more about yoga and how it can fit into a trucking lifestyle. Read more about Mother Trucker Yoga and our mission >> https://www.mothertruckeryoga.com/about/

January 19, 2022/0 Comments/by pbeue

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

August 23, 2021/0 Comments/by pbeue

12 Things to Say to Yourself Everyday

Lifestyle

What we say to ourselves might be the most powerful thing we can do for our health and well-being.

Some joke about the current state of their health.

Some pretend it’s not an issue.

Some respond they had no idea.

But the truth is, bottom line, we know. We know if we are in a healthy state of being or not. I’m not talking about being a fitness model or professional athlete or size zero. The state of health I am speaking of says you can move, breathe and live with ease. You sleep well, feel good, and have a good attitude towards life and yourself.

Your Health Is Not a Means of Punishment

After spending more than half my life struggling deeply with addition, I 100% understand how the conversation inside your head plays into how you live life and the choices and actions you make that play into that.

It might seem silly, but you are enough. And many use their health as a means for punishment. Many choose everyone else and everything else over their health even when the reality is they can’t be 100% all-in when their health is less than optimal.

Today I’m not here to tell you to eat healthy, because correct me if I’m wrong. We all know we need to eat more fruits and vegetables, less processed and greasy foods. We all know we should be drinking more water and less soda. We know that! You know that! I know you do. So the big question is, why don’t we?

When I began my journey into recovery, I realized my choices were directly related to how I felt about myself. When I felt like I was a loser, ugly, a nobody, I made choices that reflected that. But when I had a moment that I felt good about myself, I made choices that reflected that.

On days that I am stressed, the moment I allow myself to “think about it,” I choose the couch, a snack, other needs above mine. But when I catch myself and act accordingly when I get up and move, eat the damn salad, I find I am a better version of myself. I have better internal conversations. And that is worth something.

If push-ups, sit-ups, and squats were the answer, then we’d all be fit.

If meal plans, food apps, and simply eliminating a food group were the answer, then we wouldn’t be having this conversation.

But it has to start with you.

The Link Between Thoughts, Feelings, And Behavior

An article on Forbes said: “Your thoughts are a catalyst for self-perpetuating cycles. What you think influences directly how you feel and how you behave. So if you think you’re a failure, you’ll feel like a failure. Then, you’ll act like a failure, reinforcing your belief that you must be a failure.”

The article discussed that once we draw a conclusion for ourselves, we are likely to do two things:

Look for evidence that reinforces your belief.
And discount anything that runs contrary to your belief.

Once you do that, you are going to act based on the above. It’s your thoughts that are determining your actions, your choices, not a fancy app or workout program. Those can help, but if they don’t help address the mental and emotional, you may find yourself spinning your wheels and wondering why nothing is changing.

12 Things to Say to Your Self Everyday Mother Trucker Yoga Blog Image 1

Shift Gears

When you find yourself stuck in a corner, reinforcing negative beliefs or thoughts that hurt you rather than help you challenge yourself, there are several things you can do that include self-talk.

Talk out loud to yourself.
Say CANCEL CANCEL; when you say that within 20 seconds of thinking or saying those negative thoughts, you can rewire your brain away from those thoughts.
Do it right away in the morning. When you start the day out on the right foot, the rest of your day is more likely to go that way. Drink a large glass of water, go for a quick 10-minute walk, deep breathe, recite positive affirmations like, I love myself, I am enough, I got this.
Engage in activities, programs, and groups that don’t overwhelm you where they mean well, but you feel like you won’t be able to do that in the end. To figure this out, you have to listen to the conversation in your head. Sometimes, you need to push through, but make sure the pushing is through an overwhelm of information that you aren’t even applying. (Mother Trucker Yoga Program)

It must start with how you talk to yourself.

You are worth it.

You are good enough.
You can work out.

You can eat healthily.

You have what it takes!

That self-talk is the first conversation you should be paying attention to in your daily life and the one that creates all other conversations you have here on out.

Notice your internal response after reading those statements?

Are you rejecting them?

Embracing them?

Do they inspire you?

Or make you feel uncomfortable?

Get clear on that, and you, my friend, have your next step!

Things to say to your body everyday mother trucker yoga blog

If you think this is too simple. You are right. It is, and that is why most think it’s not worth it. But the truth is. What you say to yourself is worth focusing on. If your kids listen to everything you say, is your brain not listening to everything you say too?

If you want to learn why Mother Trucker Yoga and how we are different than the rest. CLICK HERE

June 2, 2021/0 Comments/by pbeue

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

Trucker Fitness

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

May 3, 2021/0 Comments/by pbeue

4 Quick and Simple Exercises with the Good-N-Tight Ratchet Strap Tightening Handle

Trucker Fitness

4 Quick and Simple Exercises with the Good-N-Tight Ratchet Strap Tightening Handle

When you are a truck driver, time is of the essence. And either you have a lot of time, or you have none. But there are moments throughout your day where you can sneak in a few quick moves to help you feel better, wherever you are with your Good-N-Tight Ratched Strap Tightening Handle handy. The Good-N-Tight is amazing when you don’t want to throw out your shoulder or back tieing down a load and gives you three times the leverage. And as my husband always says, “work smarter not harder”. This is one tool you definitely want to get and have handy anytime you need to use a ratchet strap.

But this blog isn’t about how to use this tool for securing your load. It’s about how to double down and use this tool to help you feel better, whenever you are with small simple moves you can do it anytime, anywhere. These four simple moves are perfect for those in-between moments when to help reduce stiffness, bring a little energy back into your body, stretch, and strengthen so you don’t throw your back out getting in and out of the truck (it happens).

Here are 4 Quick and Simple Moves You Can Do With The Good-N-Tight:

Good-N-Tight Oblique Side Bend

This is a great move to help tone your waist and both stretch and strengthen your lower back, hips, and obliques.

Step your feet wider than hips-width apart.
Point your toes forward and square your hips.
With your Good-N-Tight in hand reach your arms up overhead.
Relax your shoulders down and soften your front rib cage down as well.
Take a deep breath in and gently slide your hips to the right as you lean your upper body and arms to the left.
Press your arms straight and reach through the Good-N-Tight, like you were to stamp it on the wall next to you.

VERSION 1:

Hold this for 5 breaths, and on the exhale come back to center and repeat the opposite side.

VERSION 2:

Inhale press your hips to the right and tip your upper body and arms to the left.
Exhale return to center, pulling your hips back first and your upper body to sit on top.
Repeat the opposite side: Inhale to lean, exhale to return.
5-10 times on each side.

Oblique Stretch Tightening Handle

Good-N-Tight Triceps Stretch

This is a wonderful stretch to combat all that drive time opening your chest, toning your upper back, and releasing your shoulders.

Standing tall grab the Good-N-Tight with your right hand and extend your arm up overhead.
Bend your top elbow and tuck your hand behind your head, laying the Good-N-Tight down your spine.
Roll the top tricep inward towards your head, turning your triceps to face forward (this may be difficult, especially if your shoulders are tight or bulky).
Tuck your left hand behind you to grab the bottom of the Good-N-Tight and work to roll your left shoulder open, feeling the shoulder blade press inward towards the spine.
Stand even taller and breathe calmly for 5 to 10 breaths.
Repeat the opposite side.

Good-N-Tight 1 Minute Moves Tricep Stretch - Mother Trucker Yoga Blog

Good-N-Tight Chest Expander

Slouching, leaning, hunching, driving, and carrying often leave our body hunched forward and frozen in place. This quick move gives your body a break and counterposes all that rounding forward. Breathe easy and feel your chest, pecs, and shoulders open as your core gets a little wake-up call.

Standing tall with your feet at a comfortable distance grab your Good-N-Tight.

Tuck your hands behind you and grab hold of either side of your new exercise equipment.

Roll your shoulders in towards your spine as you drop them down away from your neck.

Inhale drive your hips and pelvis forward as you pull your arms down and back.

Gently look up and stretch!

Hold this for 5 breaths, and repeat 3 to 5 times.

Chest Expander Good-N-Tight Mother Trucker Yoga Blog

Good-N-Tight Calf Stretch

Your calf is the hydraulic pump for your lower body to get blood flow back up the heart. Restricted calves inhibit the calf to do its job, making the heart have to work harder. Tight calves also cause knee and back pain. Let’s give the body some relief with a quick stretch!

Place the Good-N-Tight on the ground.
Standing tall, place the ball of one foot up on the lip of your new exercise equipment, keeping your heel on the ground.
Square your hips and slowly inch your free foot forward until you feel a stretch in your calf.
Stand even taller and press down into your stretching heel as you hold the stretch for 5 to 10 breaths.
Repeat the opposite side and do this stretch 1-3 times each day.

Calf Stretch Good-N-Tight Mother Trucker Yoga BLog

Pushing yourself in a quick workout is important, but you should never allow yourself to just sit there because you think you need fancy equipment. Make sure you’re choosing quality over quantity. And look around your truck, what do you have laying around. What could be multi-purpose? And remember instead of thinking you need all sorts of crazy fitness in your life, think movement, where can I get more movement in? Along with your new Good-N-Tight moves get out and walk for an added boost to your body, mind, and spirit. Happy moving!

This blog post is in partnership with Bud and Tony’s Truck Parts! Bud and Tony are on a mission to give back to the trucking community and by teaming up with Mother Trucker Yoga, they are doing it, one move at a time. Check out more about Bud and Tony over on their site: www.BudAndTonysTruckParts.com

April 2, 2021/0 Comments/by pbeue

10 Quick Ways to Reduce Stress Today

Lifestyle

10 Quick Ways to Reduce Stress Today

Living over the road where your home, office, kitchen, and the vehicle is all one can be overwhelming and stressful. Stress can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. We all know that stress is not suitable for us physically or mentally. However, how do we keep stress from manifesting itself into our daily lives?

Life Is About Choices

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter who was worried over a mistake she had made. This is what the letter said:

“Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as you can.

Emerson’s quote serves as a reminder that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off the wagon” from time to time. Accept what you were able to accomplish and leave yesterday in the past. Do not let stress and mishaps prevent you from moving forward.

An article that appeared in Medical News Today discusses how “overwhelmed and stress, in common terms, is a feeling people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.”

You may not always be able to control what happens in your daily life, but you can practice healthy habits to manage stress.

Reduce Stress mother trucker yoga blog post

10 Ways You To Reduce Stress and Overwhelm in Your Life:

Get up a few minutes earlier than planned and take some time to be silent, meditate, and visualize how your day is going to be great.
Allow others to help you. If they did not want to help, they shouldn’t have asked. And that my friend is not your concern.
K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble, concern, and pain. Ask yourself: “is what I am about to say helping or hurting”? And go from there.
Eat right. Start with one right choice. An apple. A glass of water. No need to bulldoze your life today. Just add in one new food or drink more water and see where it takes you.
Listen to relaxing music or guided meditations (Check out M.T.Y.’s guided meditations made just for drivers). Choose uplifting or motivating broadcasts or shows. Stay away from music, radios, and entertainment that only causes more pain, confusion, agitation, and anger. You can choose what you listen to.
Laugh—every single day. Laugh. Laugh so hard you cry. And better yet, laugh with a friend. Laughter releases endorphins that you desperately need to stay happy.
Surround yourself with people who lift you rather than tear you down.
Take ONE DEEP BREATH before you say or do anything more.
Be kind to unkind people. Kindness matters. Being kind doesn’t mean you agree with them or even want to be their best friend. But if you won’t be helpful, then who will be?
Meditate, pray, practice yoga. When is the last time you unplugged with something that will plug you back into life? Ensure you check out Mother Trucker Yoga’s Online Membership site as drivers just like you can come together and get fit inside and outright from the cab of your truck.
11. Look After Your Back. Getting regular massages and looking after your spine and back muscles will make it a lot easier for you to feel at ease, especially if you’re sitting for many hours a day. If you have any pains in your back, you definitely need to see a good chiropractor and let them help you.

Finding the best overwhelm and stress relief strategies may take some time. Do not give up if one doesn’t work; move on and try another. However, it is essential to keep looking for the tools that will help you manage life’s ups and downs healthily. Keeping stress at a manageable level is vital for your overall well-being.

Surround yourself with people that support you in your journey and leave those that do not, behind. You will not regret it. Too many people in today’s world have come to normalize stress. Do not be that person. Identify your stress triggers and then take action to dismantle that stress. It may feel like work in the beginning, but in the end, you will feel the effects of a happier, healthier life.

Don’t be that person that wears their stress like a badge of honor and as a result, you are not only unhappy but stuck in life. When I am feeling stressed, stuck, or overwhelmed I get up and get moving. When I do that, I breathe more deeply, my blood circulates, feel-good chemicals and hormones are pumped to my brain and I FEEL BETTER.

The world tries to complicate our health, but I want to simplify it for you. Today, do one thing that makes you feel good. Do one thing that makes you smile. Do one thing that gets you up and moving. I promise you, that you won’t regret it.

Check out Mother Trucker Yoga’s Audio Bundle– so you can de-stress and get back to doing what you need to do, and love to do.

Resources: https://www.medicalnewstoday.com/articles/145855.php

November 30, 2020/0 Comments/by pbeue

Benefits of a Chiropractor for Travel

Lifestyle

Benefits of a Chiropractor for Travel

Natural and holistic therapies have taken the whole medical field on a roller coaster. There are many therapies under natural healing, which is commonly known as Chiropractic.

The seekers for back pain treatment are mending their way to chiropractic manipulation. 35 % of about 22 million Americans are visiting a Chiropractic practitioner with a complaint of backache. The reason for this can be any injury or long hours sitting jobs like truck drivers, office workers, etc. Going on a vacation can become such a painful nightmare is not good at all.

There are ways you can prevent this problem like exercising, adjusting posture, using Backshield, etc. But the effective treatment for back pain lies in a chiropractic practitioner’s hands.

I first experienced chiropractic care 15 years ago at the suggestion of a naturopath. I had hip issues and chronic back pain and I was only 19. After my first visit, I had no idea what was all twisted up and it all made sense. I had twelve vertebrae out of alignment for what appeared to be some time (because they did not go back willingly) and a twisted pelvis which explained my mysterious hip alignment issues. Coupled with specific yoga stretches and strengthening exercises over time I have been able to resolve the majority of my body’s alignment issues. Chiropractic care is not a fix-all, but when implemented, with a credible and knowledgeable doctor of chiropractics correctly and coupled with more specific lifestyle changes you can feel better, wherever you are.

What is Chiropractic?

Chiropractic is an alternative or complementary medical practice that manages or treats the musculoskeletal system problems with the primary concern being the spine.

People generally refer to it as “Chiropractor Adjustment.” This adjustment is a quick yet gentle thrusting action or movement performed at spine areas in spasm, painful, or can’t move properly.

Benefits of Seeing a Chiropractor Before Travel

Spinal manipulation is no-joke. It is a fantastic trick to prepare the back for the activity beforehand.

Imagine preventing or fixing a problem before its onset. How thrilling and enticing it would be? Chiropractic treatment works the same way.

Chiropractors search for the red zone areas to remove any obstruction in the way which manipulates the spine into a different exercise.

Starting the visit beforehand will make your trip more relaxing and luxurious.

And I understand that some may feel different about chiropractic care and to that, I will say that there are good and bad to everything. And I suggest you research who you go to see prior to your first appointment.

Benefits of Chiropractic Care After Travel

Chiropractor spine care mother trucker yoga blog post

Traveling leaves us feeling lethargic, muscle soreness, bearing backache, and unenergized. It takes days to get back to the norms while our body is readjusting itself into its old shape while not completely adjusting in the travel mode.

Vacations are fun only when we are healthy. It is no fun to return from the vacations with a burden of pains and soreness. And for truck drivers, when everyday travel, every day you are at the wheel, and every day you are sleeping on the road, pain, and soreness seems to be a regular part of life.

Here comes the Chiropractic therapy for your rescue. If you didn’t visit a chiropractic practitioner before going on vacation, you could do it after returning home. It is better late than never. If getting in to see the chiropractor isn’t on your list of things to do prior to going back out on the road, you may want to consider that tune-up before leaving.

If you didn’t know, TA Petro has chiropractors on duty at several travel centers. For a list of truck stops with these amenities, they have that available on their site! Take advantage of these amenities when you can. It can be tricky trying to do things like what appears everyone else is. But when you live over the road, that isn’t possible. Take refuge in the services others are doing their best to provide for you. A chiropractor, while you fill up with fuel, sounds like a win to me.

Dissolving the Knots

With prolonged sitting, muscles of the neck or back tend to get kinky and painful. A chiropractor can help dissolve those knot-like structures and reduce the pain. Think of those knots as a ball of rubber bands that has been a ball for so long that the rubber bands are not sticking together. A good chiropractor will not only put your bones back in place but also access the muscles and tissues that surround those misaligned bones and work to release and reduce those boulders in the roadways of our tissues. This is one reason why I love techniques coupled with a chiropractor like a massage, or self-massage and stretching.

Unwind the sore muscles

Traveling for some people means the restriction of their mobility. Continuous sitting for an extended period puts much pressure and strain on your muscles to adapt, which leaves them sore after all the hard work. The average person sits for 12 hours a day, and the fourth leading risk factor to mortality is physical inactivity or being sedentary. That’s 3.2 billion people each year dying from physical inactivity.

A chiropractor can effortlessly remove the restrictions hindering the body’s mobility. The manipulation will make you feel like you can move freely and have no muscle tension while stretching them. And in addition, seeking out chiropractic care can help reduce symptoms, pain, discomfort, and even eliminate issues like sciatica, piriformis syndrome, cramping, plantar fasciitis, neck or back pain, sleep issues, and more.

Sound sleep

We know the backache has got no chill, no matter in the day or night time. Overstock here is that it gets worse at night when the body starts to relax and rewind. Even if you are feeling fine in the day, it will catch up to you at night.

A chiropractor can help with your sleeping problems by relieving the strain and pressure on your body. The adjustment makes you feel relaxed and pain-free. And those adjustments can help with blood flow, the release of pinched nerves which all control different aspects of the body. So your sleep issues may not be just because you are an over the road traveler.

I want to encourage you to do your research, educate yourself, and talk to people who have experienced chiropractor visits. Listen to their experience. Like anything in life, there are good and bad. People that have the touch of an angel and those that should not be doing what they are doing. I am certain there are truck drivers out there that should not be behind the wheel, yoga teachers that should never step foot on a mat again at the risk of hurting someone. But your health is really in your hands, and when given the opportunity to let someone else’s hands assist down that path to health and happiness, I want to encourage you to give it a try.

Have you read…

Can yoga help with back pain for travelers? – Blog

Have you tried it?…

STIFF Mother Trucker Pain Relief Cream!

October 13, 2020/0 Comments/by pbeue

What is Plantar Fasciitis & What to Do About It

Trucker Fitness, Yoga for Truckers

What is Plantar Fasciitis & What to Do About It

I never had ANY issues with my feet until I was pregnant. Plantar Fasci.. Who? And it was right about that time that I began my journey of diving into the body. Not yoga poses. Not fancy exercises, but how the body moves and why it moves the way it does. How we are an adaptation of our environment over time and things don’t necessarily happen to us, they accumulate within us.

To be honest, you don’t catch plantar fasciitis like you do an airborne virus. Your body moves or doesn’t move, it adapts to the environment you put it in and it responds. When your muscles scream, cramp, tighten, clench, sag, freeze they are responding. The question is, are you listening?

What is Plantar Fasciitis?

But what IS plantar fasciitis? Plantar fasciitis means the inflammation in the muscular band around the sole, which supports the arch. It is the main reason for pain at the bottom of the heel. And that plantar tendon is then connected to your achilles tendon, which then connects in with your calf muscles, to your hamstrings to then your sacrotuberous ligament and so on (that was a mouth full). My point…everything is connected. Our bodies are not separate parts, we are not parts, we are whole. And when we are in pain, like foot pain, we cannot just look at the area screaming. We must step back and look at the entire canvas and how that canvas moves or doesn’t move. If someone was to be holding a gun pointed at another who would be screaming, the shooter or the victim? The victim is the bottom of your foot, the persecutor is the cause of it.

In modern busy lives, one is always on his feet. Our heels are constantly under the pressure of our daily life hustles. This pressure ultimately damages or tears your foot ligaments resulting in pain and stiffness under the sole. And furthermore, the long bouts of sitting, tightening of the calves and hamstrings coupled with extreme fitness shortens and tightens those areas causing a pulling and aggravating pain.

Causes of Plantar Fasciitis

During the later months of pregnancy, women carry a lot of weight on their feet and are more at risk for Plantar Fasciitis.

Men and women between the age group of 40-70 years and majorly women among them are at higher risk for Plantar Fasciitis.

Obese individuals, due to high pressure on their heels and repetitive tensile overload from walking, standing, or squatting, are more prone to the inflammation of the muscle band around their heels.

Certain activities or exercises that include running, dancing on heels or ballet dancing, skating, aerobic dance, inadequate stretching, or walking long-distance without a proper pair of shoes, etc.

Pronation (walking in a way that your whole body weight tends to be on the inside of your foot) is one major cause of Plantar Fasciitis.

Long term sitting with minimal bouts of movement, stretching or activity.

People with structural foot abnormality (Foot Mechanics) like flat feet, protruded, or extended heel bone or high arches usually suffer from Plantar Fasciitis. Weak plantar flexor muscles and intrinsic muscles of the foot are the bio-mechanic causes of Plantar Fasciitis.

Certain occupations that involve excessive use of feet or dynamic jobs like teachers, factory workers, police, labor, etc. are at higher risks.

Heel spurs were implicated as one of the causes of Plantar Fasciitis. It was later clarified that this is a very weak association and may not necessarily be a cause of Plantar Fasciitis.

Symptoms

Stabbing pain and tenderness in the heel is the typical symptom of Plantar Fasciitis.

The pain can be triggered by a long period of standing.

The pain generally kicks off after exercise as the pain flares up due to increased irritation or inflammation but doesn’t show any symptoms during exercise.

The nature of pain may vary from person to person. It can be dull or sharp, burning or ache in the heel.

The pain is commonly worse in the morning. You will feel a wave of pain the moment you take your first step out of bed. Climbing stairs would be the last thing you want to do as it aggravates the pain to a higher extent.

Management

Statistically, stretching is believed to give the best long-term results at home.

Calf and arch stretch

Sit on the bed with straight legs.
Take a folded towel (or a strap or belt)
Hold the ends with both hands.
Place the balls of your feet in the middle of the towel and pull back the towel/belt flexing the foot (place the towel over the ball of the foot).
Hold this for 30 seconds with a rest interval of 30 seconds and repeat this 3 times. Or hold until tension passes.

Seated Forward Bend with Strap to Stretch Arches, Calves, and Hamstrings

Downward Facing Dog

Start down on all fours.
Take a deep breath in and lift your knees.
Without walking your hands back, press up through your arms and shoulders.
Exhale and draw your belly in and lift your hips high.
Let your heels sink towards the ground and “walk the dog” by alternating lifting and lowering each heel and bending the opposite knee.
If you are feeling tight, bend the knees (the goal is not to have straight legs, but to feel a stretch).
NOTE: Try Half Downward Dog on the step of your truck. Does your truck step need an upgrade? In need of more grip? >Shop NOW<

Half Down Dog on Truck Step

Downward Facing Dog

Roll the arch on our Massage Roller Stick

Keep a ball or our massage roller stick by your bedside.
Roll your foot on the ball three times for 1 minute with 30 seconds of the rest interval.
Do this exercise after waking up and before going to bed.
NOTE: Your feet may feel tender due to wearing shoes too frequently and not stimulating the muscles in the feet often enough.

mother trucker yoga massage roller feet

Manual Stretch

Before taking your first step out of bed, stretch and massage your feet manually with the help of your fingers.

Treatment

NSAIDs
Stretching
Formal physical therapy
Night splints
Custom orthotics
Corticosteroid injections
Platelet-rich plasma injections
Botulinum toxin injections
Fasciotomy
Topical Pain Relief Cream – STIFF Mother Trucker

Stiff Mother Trucker Pain Relief Cream in Hand

Thank you to BUD & TONY’S TRUCK PARTS for being the sponsor of this blog.

Are you ready to try out Mother Trucker Yoga’s Half Down Dog on the step of your truck but you need an upgrade?

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See what they have waiting for your ride!

September 12, 2020/0 Comments/by pbeue

7 Rules of Life to Stay Positive

Lifestyle

7 Rules of life to stay positive and focused on what matters.

Sometimes we need to stop and remember what’s important. Now I know that seems a bit cliche, but when we…

Re-focus

Re-evaluate

Re-connect

We can then see life in an entirely different light. And that can mean new opportunities. New friendships, and new efforts put forward. And as a result, we are more positive towards life and what comes our way.

To all our friends out there… It’s about the little things, and the small mental shifts we can make today to help us make better choices and decisions tomorrow!

What is your favorite out of our list here?

Mother Trucker Yoga’s 7 Rules to Life to Stay Positve:

Mother Trucker yoga 7 rules for life blog post

1. Make peace with your past so it won’t disturb your future.

You are the only one holding onto your past with a tightly clenched fist. Loosen your grip, you might be surprised at what happens when you do. By holding onto the past you never get the opportunity to be present which is the real gift.

2. What other people think of you is none of your business.

It can be easy to get consumed with what others thing. But opinions are like a$$ holes, everyone has one and nothing good ever really comes out of them (insert humor). My point, what others think of you doesn’t matter. Most people’s opinions of others or life is a pure reflection of them and how they think of themselves. So focus on you, my friend.

3. The only person in charge of your happiness is you.

We can look to others for inspiration, for support even for ideas or help. But you are the only person who gets to decide your level of happiness. And much of that is determined on how you look at life and yourself in it. It’s what Carol Dweck calls a fixed mindset vs. a growth mindset. If you always tell yourself you will never be happy, then you will never be happy. If you always say you can’t be healthy or fit when you are a truck driver, then you will never be a health and fit truck driver. If you say you are not good at math, then you will never be good at math. If you want to be happy, then choose to be happy.

4. Don’t compare your life to others. Comparison is the thief of joy.

I believe that we walk one path, and it’s when we try to hop over to everyone else’s and walk theirs too that we get stressed out, we strikeout, and feel left out. Other people’s lives are theirs to live. Yours is yours. And when we compare we rob ourselves of all the progress and uniqueness we have to offer the world. You don’t know their past, their struggles, or what they had to do step by step to get where they are. So keep your eyes on your own path. Look out for help and encouragement, but not to judge yourself or your progress.

5. Time heals almost everything. Give it time.

It is true, time does heal(s) (almost) all wounds. My advice, stop looking at the wound. Look up and see there is a lot of other life to be lived. When my daughter died, I was crushed, frozen, and empty inside. But there did come a point where I had to look up and keep moving forward for her. And in time, the wound of her loss began to heal, it’s still there, but now I have chosen to do something different with it. You can do that too.

6. Stop thinking so much. It’s alright not to know all the answers.

It is my experience that we as a culture like to overthink things. Overanalyze things. But thinking too much leads to a lack of action and a lack of useable solutions. There comes a point where we must stop out of our heads and into the field and give it a try. Move even blindly at times, but the results of that will always be far greater than only having thought about it. Because now you know.

7. Smile. You don’t own all the problems in the world.

No one ever said you have to carry everyone else’s problems on your shoulders. Smile. Smile often. For one entire day, smile at everyone you see, everyone you meet. And see how different you see the world. But even more, see the ripple effect you can do for someone else who may also be feeling the need to carry things that aren’t theirs to carry.

These are just seven ideas to help you see life a little differently. It’s easy to be bombarded by the media. To be overwhelmed with everything that is going wrong that we forget to look out and see what is going right. The voices in my head like to keep me stuck, unhappy, and overwhelmed. But over time I have learned to stop listening, or at least drown them out. I suggest you consider doing the same. I am positive you will see more good, more smiles, and more opportunities in life than you did before.

What are other life tips you have that you’d like to share?

Feeling motivated to move more? Looking to stay positive in life? Check out Mother Trucker Yoga blog post on travel exercise.

August 15, 2020/0 Comments/by pbeue

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