long distance driver It takes a long time to cause fatigue. Recommend 10 poses to stretch and relax. Facial exercises 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 hometowns or travel to other provinces. By private car Before driving long distances You should get enough rest, at least 6 – 8 hours. Prepare a cool cloth when you are sleepy. Wear sunglasses while driving. And it’s important to check the condition. of cars ready for use Adjust your driving position correctly. By moving the seat to an appropriate level for yourself. The back is just right against the backrest. Do not sit too far or too close to the steering wheel as this will cause your back to arch. Unable to lean on the backrest or able to lean on, but when driving, have to stretch your arms and knees more, which causes back pain.
If you have back pain for a long time and There is no proper care. This may put you at risk of permanent back pain and you should wear your seat belt every time for safety. While driving, both the driver and passengers
During the trip Drivers can reduce fatigue even while in the car. while the car stopped or during traffic jams by doing simple physical exercises such as
Neck muscle stretching poses Tilt your neck down to the side. Move toward the shoulder so that the opposite side feels tight. Hold for about 15 seconds, then switch to the opposite side. Stretching poses to gradually stretch the muscles in the back of the neck. Bend your head towards your body until you feel tightness in the back of your neck and your body is straight. Hold for about 15 seconds.
Shoulder stretching can be done by sitting and stretching. Then squeeze your shoulders and lift them towards your ears, hold for a count of 1-2, then bring them down, then repeat 5 times. The twisting position can be done by sitting and straightening up. Hold your hand on the edge of the seat and twist your body to one side and hold. Count 1-5, then switch to the other side and do it about 5 times. It will help you feel more rejuvenated.
10 physical exercise poses for long distance drivers to relieve fatigue
Dr. Udom Asawutmankun, Director of the Physical Activity for Health Division , added that long distance driver You should park your car to rest periodically. To relieve fatigue By stretching your muscles for yourself. With a simple method, starting from
Position 1 : Stand straight, hands on waist, extend chin forward until under chin is tight, hold for 15 seconds, return to starting position with head straight. Then bend your head until the back of your neck is tight and hold for 15 seconds. Return to the original position. (Do not hold your breath while exercising)
Position 2 : Stand up straight, place your left hand on your head. Then tilt your head to the right. Until the left side feels tight, hold for 15 seconds. Repeat on the opposite side.
Position 3 : Stand straight, feet shoulder width apart, hands placed on the edge of the car. and bend down until you feel tightness in your shoulders and upper back Hold your arms tight for 15 seconds.
Position 4 : Stand straight, raise your right arm and fold it down in the middle of your back. Grab your right elbow with your left hand and pull it toward the left side until it’s tight on the back of your upper arm. Hold for 15 seconds. Repeat on the opposite side.
Position 5 : Stand straight, raise your right arm in front of you at shoulder level. The fingertips are erect. Place your left hand on your right palm. Then push it towards you until you feel tight on the inside of your forearm. Hold for 15 seconds. Repeat on the opposite side as before.
Position 6 : Lift your right arm forward to shoulder level, face down, use your left hand to place it on the back of your right hand. Then push it towards you until you feel tight on the inside of your forearm. Hold for 15 seconds. Repeat on the opposite side as before.
Position 7 : Stand straight with your hands raised above your head. Keep your arms straight and tilt your body to the left until the right side of your body feels tense. Hold for 15 seconds. Repeat on the opposite side.
Position 8 : Stand with your feet shoulder-width apart. Slowly bend down until you feel tight in your back Or use your hand to touch your toes and hold for 15 seconds.
Position 9 : Stand straight, hold the left hand on the edge of the ufabet https://ufabet999.com car door, fold the right leg up. Grasp the toe of your right foot with your right hand and pull it up until the front of your thigh is tight. Hold for 15 seconds. Repeat on the opposite side.
Position 10 : Stand straight, hands on the back of the car. Step your left foot forward. Then bend your left knee forward. Until the right calf is tight, hold for 15 seconds. Repeat on the opposite side.