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Fitness: Mobility routine for first responders
This FRF “flow” routine is a combination of back and hip mobility movements that will help alleviate those tight hips and back muscles. I suggest performing this routine before your shifts and workouts especially if you are feeling tight and stiff. The routine starts with a downward dog or inverted “v” position and progresses to the cobra.
These movements will help open the upper back and hips. The next movement is the Spiderman lunge and rotation. This is an FRF favourite that lets you get a deep hip stretch and will open the chest and upper body. The Scorpion stretch, the next movement, gets your hips moving in a different way, which will stretch the hip flexors and can relax your lower back. And finally, the lunge to overhead reach will unlock the hips and improve the mobility of your shoulders and lats. Try to do three reps of each movement and hold each for two to three seconds. Repeat the circuit or flow as needed. Source: Fire Rescue Fitness |
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