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Mobility · Recovery

Sleeper Mobility 10

Sleeper Mobility 10 preview
Mobility · 10 min
Sleeper Mobility 10

Undo 11 hours behind the wheel. Hips, thoracic, hamstrings — done on the bunk.

10 min
Recovery
Truck stop
Session timer
0:00

Space needed

Inside the sleeper berth

Warm-up

  • Deep breaths
    60s

    4-in, 6-out. Reset the nervous system.

Flow

45s each, no rest
  • Seated Figure-4
    45s each side

    Ankle on knee, gentle forward lean. Feel the glute open.

  • Supine 90/90 twist
    45s each side

    Knees stacked, opposite shoulder to the bunk.

  • Hamstring strap stretch
    45s each leg

    Use a belt or shirt. Leg long, foot flexed.

  • Cobra to child's pose
    60s

    Slow, breathe through each transition.

  • Neck side-stretch
    30s each side

    Ear to shoulder, opposite hand pins the other shoulder down.

Coach note

Nightly, 10 minutes, non-negotiable. This is what keeps your lower back off the DOT physical list.