By Carlo St. Juste II, L.Ac, MAOM
Long hours on the road can take a toll on your body, especially if you’re constantly jumping in and out of your car or waiting with little room to move. Delivery drivers often deal with tight muscles, stiff joints, and fatigue that can creep up quickly if not addressed.
Here’s another way to look at it? What if you could work with more energy, become more productive, and possible increase your profits, aka the money that you take home?
The good news? A few simple stretches can go a long way in keeping your body loose and your mind sharp.
Whether you drive for UPS, FedEx, DoorDash, Uber Eats, Lyft, or any other service, these three stretches can help you stay energized and reduce the risk of long-term pain.
1. Hamstring Stretch – Loosen Up Your Lower Back and Legs
Why it matters: Tight hamstrings can pull on your lower back, making long drives even more uncomfortable. Stretching them helps ease tension in your hips and back.
How to do it:
- Stand with one foot slightly in front of the other.
- Keep your front leg straight and bend your back knee slightly.
- Hinge forward at the hips, keeping your back flat, and reach toward your front foot.
- Hold for 20–30 seconds, then switch legs.
Tip: You can also place your foot on the edge of a curb or car step for a more supported version.
2. Standing Quad Stretch – Protect Your Knees and Improve Balance
Why it matters: Tight quads can strain your knees and cause poor posture, especially after hours of sitting or standing still.
How to do it:
- Stand tall and grab one ankle behind you, bringing your heel toward your glutes.
- Keep your knees close together and gently push your hips forward.
- Hold for 20–30 seconds, then switch legs.
- Use your car or a wall for balance if needed.
Tip: Don’t pull too hard, keep it gentle and feel the stretch, not pain.
3. Neck Stretch – Relieve Tension and Stay Alert
Why it matters: Constant scanning, driving, and looking down at your phone or the GPS can strain your neck and shoulders.
How to do it:
- Sit or stand tall.
- Slowly tilt your head to one side, bringing your ear toward your shoulder.
- Hold for 10 seconds, then switch sides.
- For a deeper stretch, gently rest your hand on the side of your head.
Avoid this stretch if you’ve had any neck injuries or surgeries.
Final Thoughts: Stretches Keeps You In the Game
You don’t need a gym or fancy equipment to take care of your body—just a few minutes and a bit of space near your car. These three simple stretches for the hamstrings, quads, and neck, can be done anywhere and help you stay mobile, focused, and injury-free on the road.
Start incorporating these into your day between deliveries or before your shift. Your body (and your customers) will thank you.
Disclaimer:
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new exercise or stretch routine, especially if you have existing injuries or health conditions. Perform all movements at your own pace and within your comfort level.
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