The exercises are not recommended while driving. The department suggests applying the parking brake for safety or even doing it on the side of the road with the engine turned off. It also believes they are safe for most people. Nevertheless, drivers with pre-existing neck, back, or spinal problems should consult with a doctor or physiotherapist before beginning the program.
Assimilating the idea from their Asian colleagues, physicians in US medical offices can provide an invaluable service to their patients by recommending these exercises.
Neck Stretching
- Turn the head to one side and hold for five seconds; then repeat on the other side. Drivers can do 2 – 5 repetitions as needed.
- Straighten the back, look forward and tilt the head to one side for five seconds (i.e. ear toward shoulder); then repeat on the other side. Drivers can do 2 – 5 repetitions as needed, and they should feel the muscles stretch on the opposite side of the neck.
- Straighten the back, tilt the head down until the chin touches the chest, and hold for five seconds. Drivers can do 2 – 5 repetitions as needed.
Torso Stretching
- Straighten the back, rotate the torso to one side, and hold for five seconds; then repeat on the other side. This is an effective manner of stretching the shoulders and middle back.
Back Exercises
- From a sitting position: slowly arch the small of the back upward and forward, hold for five seconds and slowly return to the sitting position. Drivers can do 2 – 5 repetitions as needed.
- To relieve pressure in the buttocks, shift the body weight to one side while lifting the opposite buttock off the seat. Hold for five seconds, release and repeat on the other side. Drivers can do 2 – 5 repetitions as needed.
Arm Stretching
- Lean forward and place both hands behind the back, pull the shoulders back, and hold for five seconds. Drivers can do 2 – 5 repetitions as needed.
Most people will feel normal stretching in the muscles and soft tissues while doing these exercises. They should not overstretch, and they should stop if experiencing pain.
This exercise regimen may even be conducted on the job in office chairs where upper body stiffness often originates.
Either way, medical offices making these recommendations are providing a safe means to alleviating stiffness or stress.
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