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Topic-icon 10 physical exercises for long-distance drivers to relieve fatigue, relieve slee




long distance driver It takes SLOTXO a long time until the symptoms become fatigued. Recommended 10 postures, stretching and relaxing. face exercise to relieve drowsiness reduce the risk of accidents
Dr. Suwanchai Wattana Yingcharoenchai Director-General of the Department of Health said that during the New Year festival People who return to their domicile or travel to other provinces by private car before driving long distances Should have enough rest, at least 6-8 hours. Prepare a cold towel when sleepy. wear sunglasses while driving and it is important to check the condition of the car to be ready for use Correct driving by sliding the seat to a level suitable for himself The back fits the backrest. Do not sit too far or too close to the steering wheel because it will cause the back to curve. Can't lean on the back or lean, but when driving, you have to stretch your arms and knees more, causing back pain If back pain for a long time and no proper care This can cause permanent back pain and should be worn at all times for safety. While driving, both the driver and passenger

During the trip Drivers can reduce fatigue even in the car. while the car stops or during traffic jams with simple exercises such as stretching the neck muscles To tilt the neck down to the side. Approach the shoulder so the opposite side feels tight. Hold this for about 15 seconds, then switch to the opposite side. Stretching posture to stretch the muscles in the back of the neck gradually. Bend your head toward your body until you feel tightness in the back of your neck. Your body is straight. Hold for 15 seconds. Shoulder stretching posture can be done by sitting and stretching. Then squeeze the shoulders to lift up to the ears, hold for 1-2 count, then take it down, then repeat 5 times. Twisting posture can be done by sitting straight up. Hold the hand on the edge of the seat and twist to one side and hold it for a count of 1-5, then switch to the other side, do about 5 times, it will help you feel more rejuvenated.

10 exercises for long-distance drivers
Dr. Udom Asawutmangkun, Director of the Division of Physical Activity for Health added that long distance driver Should park at regular intervals. to relieve symptoms of fatigue by stretching the muscles for themselves with a simple method, starting from

Position 1 Stand straight, hands on waist, chin forward until under chin tension, hold for 15 seconds, return to starting position, head straight. Then lower your head until it is taut on the back of the neck and hold it for 15 seconds, return to the original position. (Do not hold your breath while exercising)

Step 2: Stand up straight, place your left hand on top of your head. then tilt the neck to the right until you feel tight on the left side, hold for 15 seconds, repeat on the opposite side as before

Position 3: Stand straight, feet shoulder width apart, hands placed at the edge of the car. and bend down until you feel tension in your shoulders and upper back Hold your arms taut for 15 seconds.

Position 4: Stand straight with your right arm folded down in the middle of your back. Left hand grabs your right elbow and pulls it to the left until your forearm is taut behind your back. Hold for 15 seconds. Repeat on the opposite side as before.

Step 5: Stand straight, raise your right arm in front of you at shoulder level. fingertips erect Place your left hand on the palm of your right hand. Then push inward until you feel tightness in your inner forearm. Hold for 15 seconds. Repeat on opposite side as before.

6th move: straight gene raises the right arm forward at shoulder level, hands facing down, put the left hand on the back of the right hand. Then push inward until you feel tightness in your inner forearm. Hold for 15 seconds. Repeat on opposite side as before.

Position 7 Stand straight with your hands above your head. Arm straight and tilt to the left until your right torso feels tight, hold for 15 seconds. Repeat on opposite side as before.

Position 8 Stand straight, feet shoulder-width apart. bend down until you feel tight in your back Or use your hand to touch the tip of your foot and hold it for 15 seconds.

9th position: stand straight, left hand holding the car door edge, right leg folded up Right hand grabs the tip of the right foot and pulls it up until the front thigh is taut. Hold for 15 seconds. Repeat on the opposite side as before.

Position 10: Stand straight, hands on the back of the car. step left foot forward then bend the left knee forward Until the right calf is taut. Hold for 15 seconds. Repeat on the opposite side as before.

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