By Tara Soprano
via O2X
The majority of injuries that firefighters face are musculoskeletal injuries like sprains and strains. Injuries of this nature occur when the tissue is stressed greater than its capacity to adapt. These injuries can be largely prevented by stressing the issues on a regular basis in the form of mobility and strength training exercises. Training stresses the tissues of the body in a controlled setting so the tissues can efficiently take on stress in times of need—like on the fireground.
What is mobility? Mobility is the ability to move a body part or joint freely and easily and is influenced by strength and range of motion. Muscle imbalances, muscle weakness, shortened muscles (the feeling of being tight), and injuries can negatively impact mobility. While flexibility and mobility are often used synonymously, they have different meanings. Flexibility refers to passive range of motion, like static stretching, whereas mobility refers to how much range of motion you have access to in an active movement pattern. For this reason, mobility has a more meaningful impact on functional movement patterns than flexibility.
- Humans Over Hardware: Measuring Progress for Our Firefighters
- Five Steps to a Firefighter Fitness/Wellness Culture
- Humans over Hardware: A Growing Fire Department Puts Its People First
Mobility exercises can help reduce the risk of injury by restoring decreased range of motion and improving muscle length tension relationships. Joints that move freely and easily and muscles that produce force efficiently leads to a lower risk of injury. Injuries in firefighters are most predominantly seen in the upper and lower extremities followed by the shoulders and spine. The following mobility exercises target those areas:
Cat-Cow
Target: Spine, Hips, Shoulders
Start on the ground on all fours with the wrists directly under the shoulders and with knees aligned under the hips. As you inhale, drop the belly toward the floor and look up. Think about making the letter “U” with your back. Next, exhale as you round your back, tuck the chin, and push the floor away with the hands. Think about making the letter “C” with your back. Repeat for a total of 10-15 reps.
Thread the Needle
Target: Spine, Shoulders
Start on the ground on all fours with the wrists directly under the shoulders and with knees aligned under the hips. Twist open to the right, reaching the right hand toward the ceiling while pushing the left hand into the floor. Next, reach the right hand through the space between the left hand and left knee bringing the right ear to the floor. Repeat for five times on each side.
Bear Plank to Down Dog
Target: Hips, Ankles, Shoulders
Start on the ground on all fours with the wrists directly under the shoulders and with knees aligned under the hips. Engage the core by drawing the belly button toward the spine while keeping a neutral spine. Float the knees off the ground while keeping the core engaged. Hold this position for two breath cycles. Next, raise the hips toward the ceiling, drop the heels toward the floor and straighten the arms. Return to the start of the movement and repeat for a total of 10 reps.
Hip Car
Target: Hips
Start on the ground on all fours with the wrists directly under the shoulders and with knees aligned under the hips. Engage the core by drawing the belly button toward the spine while keeping a neutral spine. Extend one leg straight behind you keeping the toes pointed to the floor. In a fluid motion, draw the knee toward the elbow and then return the knee to the starting position. The spine should remain in a neutral alignment throughout the exercise. Complete 10 reps on each side.
Snow Angels
Target: Shoulders
Start by laying on your back, with knees bent and feet pressed firmly into the floor. Engage the core by drawing the belly button toward the spine and reducing the space between your lower back and the floor. Bring both arms out to the side by making the shape of a goal post. While keeping the elbows and back of the hands in contact with the floor, slide the arms overhead. Reverse the motion by drawing the elbows down toward the ribs. Repeat for a total of 10 reps.
T-Spine Sweep
Target: Spine, Shoulders
Start on the ground laying on your right side. Cross your left leg over the right so the left knee comes toward the floor. If your knee cannot touch the ground, place a pillow or foam roller under it for support. Stack the arms so the palms are touching. Sweep the left arm overhead in a half circle motion until your arms are in the shape of a “T”. Reverse the motion back to the starting position. Your lower body should remain still as the arm sweeps overhead. Repeat for five times on both sides.
Bridge Walkout
Target: Hips, Knees
Start by laying on your back, with knees bent and feet pressed firmly into the floor. Raise your hips off the ground as high as possible. Lift your toes up so that weight is in both heels. From here, slowly walk the feet away from the body and then return to start. Repeat 10 times.
Mobility exercises can help reduce the risk of injury by restoring decreased range of motion and improving muscle length tension relationships. Perform these mobility exercises as part of a warm-up, cool down, or as a stand-alone session. These can be performed daily, but consistency is more important than perfection. Aim for at least three to four times a week to start.
Tara Soprano is an O2X Injury Prevention Specialist and athletic trainer working in the suburbs of Chicago. She received her BS in Athletic Training from West Chester University of PA and MS in Rehabilitation Science from California University of PA. Tara has worked in a variety of settings including high school and collegiate sports, sports medicine, orthopedic surgery, and human performance. She is most passionate about helping people live a healthier lifestyle through exercise. Currently, she works in a performance gym helping bridge the gap between the healthcare system and the fitness industry. She enjoys strength training, running, biking, and anything that gets her outside.
O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting-edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.
