A practical break-time checklist

Movement Breaks for Truck Drivers

Use a scheduled stop to step out of the cab, take an easy walk, and move your shoulders, upper back, and legs. Pick a few items that fit your stop; there is no need to rush through the list.

Take a short safe-stop walk

• Choose a safe route. Walk only in a designated pedestrian area or another clear place away from moving vehicles.
• Start at an easy pace. Walk around the rest area or parking area for a few minutes, staying aware of vehicles and your surroundings.
• Turn back with time to spare. Leave enough time to return to the truck and continue your trip as planned.

Shoulder and upper-back stretches

• Shoulder rolls: Stand or sit comfortably. Slowly roll both shoulders up, back, and down a few times, then reverse direction.
• Gentle shoulder stretch: Bring one arm across your chest and use the other hand to guide it closer. Hold comfortably, then switch sides.
• Upper-back reach: Bring your hands together in front of you at chest height. Reach forward gently and let your upper back round a little, then relax.

Move your legs

• Seated leg extensions: While seated with the truck safely parked, straighten one knee comfortably, pause briefly, and lower your foot. Switch legs.
• Easy calf stretch: Stand on a level surface near a sturdy wall. Place both hands on the wall, step one foot back, and keep that heel down as you lean forward slightly. Switch sides.
• Ankle circles: While seated, lift one foot slightly and slowly circle the ankle in each direction. Switch feet.