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4 • OCTOBER 2022 NATION<br />
THETRUCKER.COM<br />
Do you think breast health is only<br />
important for women? Think again!<br />
MIND OVER MA<strong>TT</strong>ER<br />
HOPE ZVARA<br />
October is Breast Cancer Awareness Month. We don’t often think<br />
about breast health — unless we hear the words “breast cancer.” Furthermore,<br />
when the words “breast health” or breast cancer” come up,<br />
most people think of women. However, there are a number of reasons<br />
both women and men should focus on the health of their chest area.<br />
Why pay attention to the chest area?<br />
The chest area is an essential area for both women and men to take<br />
care of because there is an essential network of lymph glands (nodes).<br />
It is also a center for much-needed circulation.<br />
What are lymph nodes and what do they do?<br />
Lymph nodes are located in your armpits, groin, neck and around<br />
the blood vessels of your chest and abdomen. The main functions of<br />
lymph nodes are to filter the lymph ( fluid that flows through the body)<br />
and to remove harmful microorganisms, damaged or dead tissue cells,<br />
large protein molecules, and toxic substances. This plays a direct role<br />
with our immune system and fighting disease.<br />
Both men and women can practice these moves to improve breast<br />
and chest health:<br />
1. Arm circles help foster healthy circulation and lymph flow for<br />
the upper body and can reduce lymph fluid buildup that occurs when<br />
you move around less than you should. Stand with your feet shoulderwidth<br />
apart and stretch your arms out at shoulder height. Move your<br />
arms in forward circles, starting small and gradually making bigger<br />
circles. Reverse the direction of the circles after about 10 seconds.<br />
2. Cherry picking (see photo below) is a simple move that gets your<br />
arms up and overhead, improving circulation and cardiovascular<br />
health. It also helps reduces lymph blockage. From a standing position,<br />
raise one arm straight above your head and reach for the sky (you’ll<br />
lean a bit to the opposite side); repeat with other arm.<br />
3. The downward dog pose (see the photo at top right) encourages<br />
full-body blood circulation, strengthens the entire body and improves<br />
the immune system.<br />
4. The bridge pose (see<br />
photo at center right) helps<br />
create “opening” in the chest<br />
and deepen breathing and<br />
circulation. This pose is wonderful<br />
for drivers because they<br />
often sit all day, hunched forward<br />
behind the wheel, closing<br />
off the chest. It’s also easy<br />
to do in the sleeper berth!<br />
5. Neck and chest massage<br />
is easy to do, and it’s a great<br />
way to break up tension and<br />
allow blood and lymph to flow<br />
more easily through the chest.<br />
Use your fingers or a massage<br />
ball to massage around your<br />
clavicle, neck and shoulders<br />
in the morning and again at<br />
night.<br />
6. The truck step pull back<br />
stretch (see photo at bottom<br />
right) is an all-body stretch<br />
SEE MA<strong>TT</strong>ER ON PAGE 7<br />
CHERRY PICKING<br />
BRIDGE POSE<br />
DOWNWARD DOG POSE<br />
TRUCK STEP PULL BACK STRETCH<br />
USPS 972<br />
VOLUME 35, NUMBER 11<br />
OCTOBER 2022<br />
The Trucker is a monthly, national newspaper for the<br />
trucking industry, published by The Trucker Media<br />
Group at 1123 S. University, Suite 325<br />
Little Rock, AR 72204-1610<br />
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Special Correspondents<br />
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Lyndon Finney<br />
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Dwain Hebda<br />
Kris Rutherford<br />
ADVERTISING & LEADERSHIP<br />
Chief Executive Officer<br />
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Megan Hicks<br />
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