Mobility Guide
Driver Mobility Guide
Driver mobility is a set of gentle self-resisted stretching and movement practices for the neck, shoulders, hips, lower back and legs during and after prolonged driving.
This guide provides mobility and recovery guidance for professional drivers and anyone who spends long periods behind the wheel. It covers the neck, shoulders, chest, lower back, hip flexors, glutes, hamstrings and calves. Gentle self-resisted stretching and movement ideas are included for rest breaks and after driving.
Written by Cara Jenner, Clinical Massage Therapist
Published · Updated
Which work demands affect the body during driving?
Common driving demands include prolonged sitting, a static steering position, limited movement, and long periods of visual focus.
Which areas are commonly loaded during driving work?
The areas commonly loaded during driving include the neck, shoulders, chest, lower back, hip flexors, glutes, hamstrings and calves.
Neck
Long periods behind the wheel and checking mirrors can build tension through the neck. Gentle self-resisted stretching and mobility work can help maintain comfortable neck movement after prolonged driving.
Shoulders
Holding a static steering position for long periods can leave the shoulders feeling tight. Gentle shoulder mobility and self-resisted stretching can help restore comfortable movement during rest breaks and after driving.
Chest
Sitting in a fixed position with arms forward can shorten the chest muscles over time. Gentle opening movements and self-resisted stretching can help maintain comfortable chest mobility and support posture.
Low Back
Prolonged sitting and vehicle vibration can place demand on the lower back. Gentle self-resisted stretching and mobility work can help support comfortable back movement after long periods of driving.
Hip Flexors
Sitting for long periods can shorten the hip flexors and reduce movement through the front of the hips. Gentle self-resisted stretching and hip mobility work can help restore comfortable hip extension after driving.
Glutes
Prolonged sitting can reduce circulation and movement through the glutes. Gentle self-resisted stretching and mobility work can help maintain comfortable hip and glute movement after long periods behind the wheel.
Hamstrings
Limited movement and prolonged sitting can leave the hamstrings feeling tight. Gentle self-resisted stretching can help maintain comfortable hamstring length and support comfortable standing and walking after driving.
Calves & Ankles
Limited pedal movement and prolonged sitting can reduce ankle mobility. Gentle calf stretching and ankle circles can help maintain comfortable lower-leg movement and circulation during and after long drives.
Practical Mobility Tips
Before driving, move through a short mobility routine for the hips, spine and shoulders to prepare for prolonged sitting.
During rest breaks, step out of the vehicle and walk briefly to restore circulation before moving through gentle mobility work.
After driving, focus on the hip flexors, glutes, lower back and neck to restore comfortable movement after prolonged sitting.
Only perform movement or mobility exercises when safely parked and away from active traffic.
Ready for the Full Driver Work Ready Program?
JSM Work Ready includes Before Driving, During Breaks, and After Driving mobility routines designed specifically for professional drivers.
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