Hours on the road can leave their mark on the neck. Here are 5 good exercises dedicated to professional drivers with sore necks - so that the wheels can roll painlessly! These exercises are both effective and easy to perform - something that is well suited for road heroes who do not always have as much time to train as they want.
1. Clothes exercise for the side of the neck and upper part of the shoulder blade
This gentle stretch stretches well on the side of the neck and the musculature that sits on the shoulder blade. By stretching these, you can feel that your shoulders lower slightly as the muscle relaxes. The exercise is easy to do and we recommend doing it 2-3 times daily for 30 seconds against each side to get maximum effect.
2. Standing rowing
Attach the elastic to the rib wall. Stand with spread legs, a handle in each hand and face to the rib wall. Keep your arms straight out of your body and pull the handles towards your stomach. You should know that the shoulder blades are pulled towards each other.
This exercise is excellent when it comes to activating the muscles within the shoulder blades and around the shoulder blades. Including rotator cuff, rhomboidus and serratus muscles.
3. Back cover of shoulder blade
Sit or stand with your back straight and shoulders aligned with your hips. Then pull the shoulder blades together by pushing the elbows backwards behind the back. Hold the position for 5 seconds and then release. Repeat the exercise 10 times. When doing this stretching exercise, you should feel that it extends slightly between the shoulder blades and then perhaps most of all on the side where your muscles are tightest. The exercise can be performed while driving or when you have stopped for a break.
Attach the middle of the knit under your feet. Stand with your arms down along the side and a handle in each hand. Turn your palms toward you. Raise the arms out to the side and up until they are horizontal.
Important exercise for improved control in the movement of shoulder blades and shoulders. It also strengthens the supraspinatus (rotator cuff muscle) and deltoid. Which results in more proper use of the muscles and thus less
5. "Oxygenation" exercise for neck and thoracic spine
Nice exercise for you who struggle with the fact that you often get tired between the shoulder blades and in the neck. We may realize that you do not want to use this inside the petrol station or at the rest area, but try this at home before you go to bed - it opens up your chest and allows you to breathe; hence the name 'oxygenation'.
Hold the exercise for 3 times 60 seconds for maximum effect. Usually 2-3 times a day.
Feel free to share these exercises with colleagues and acquaintances who are also professional drivers - or people who just spend a lot of time in the car. If you want the exercises sent as a document with repetitions and the like, we kindly ask you to get in touch via the Facebook page. here.
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We recommend the following exercises for increased stability in the shoulders, chest and neck:
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