By Claire Diab and Dennis Boyle
Every firefighter shares the common experience of stretching a hoseline. Whether it is a 1¾-inch or a five-inch hose, it will stretch easily and efficiently for years if it is kept flexible. A hose that is stiff and rigid, whether under pressure or frozen, takes enormous effort to move just a few feet. Once the hose is in position and charged (pressurized), it will do the job based on the strength of its construction. Proper care and maintenance of the hose ensure you can stretch it into place when you need it to perform its work.
A benefit of yoga is that it does a similar job for the spine. By keeping your spine flexible and supple, you can ensure it does the job successfully. Flexibility is a key component to short- and long-term health. Aerobic-centered workouts are an integral part of a balanced workout yet can neglect the musculoskeletal system, which can result in increased injuries to tendons and ligaments and in bone fractures. It is so important to maintain a strong and healthy spine. It has been said by many over the years, “The key to health and longevity is through a healthy spine.”
“The human body is designed for movement. When you are able to move freely, effortlessly, and in harmony with your environment, you experience joy and vitality on all levels of life. A healthy spine will add life to your years as well as years to your life.”—Drs. Deepak Chopra and David Simon
There are several basic poses in yoga to keep the spine flexible and supple.
Dog and Cat Pose
Get on your hands and knees as if you were a tabletop. Dog Pose: Inhaling through the nose, bring your chin up, your tailbone and pelvis up, and your belly toward the floor. Cat Pose: Exhaling through the nose, round your back up like a stretching cat, tucking your chin toward your chest and the tailbone under. Continue at your own pace Inhaling Dog Pose and Exhaling Cat Pose. Repeat the sequence 6 to 9 times.
Benefits:
- Increases spine flexibility.
- Helps relieve stiff shoulder and neck.
- Improves posture.
- Aids in digestion.
- Calms the central nervous system.
- Helps relieve stress.
- Establishes greater rib cage flexibility.
Child’s Pose
While still on your hands and knees, sit back on your heels and rest your forehead on the mat. You can either leave your arms extended in front of you with your palms turned down or you can bring your hands to the outside of the ankles with the palms facing up. (Variations: Place a blanket behind your knees and rest your forehead on your hands.)
Benefits:
- Lengthens the entire spine.
- Calms and nourishes the brain.
- Helps relieve stress and fatigue.
- Relieves lower back pain.
Contraindications
* Do not perform if you have one of the following:
- Knee injury.
- Ankle injury.
- Diarrhea.
- Pregnancy.
- Head cold.
- Sinusitis.
Remember: Add life to your years and years to your life. A healthy spine is the key to health and longevity while on the job and into retirement.
Claire Diab is an internationally recognized yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on yoga including “Yoga for Firefighters.”
Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.
