• Home
  • About FFTB
    • The Mission
    • Start Here
    • Disclaimer
  • The Team
    • Contributors
    • Photo Contributors
    • Guest Contributors
    • The Original Crew
  • Contact
facebook
twitter
youtube
google_plus
email
  • Start Here
  • PODCAST
    • About The Podcast
    • Podcast Episode Pages
    • Podcast on iTunes
    • Podcast Official Sponsors
    • Podcast Sponsorship
  • 5 Min Clinics
    • 5 Minute Engine Co Clinic
    • 5 Minute Truck Co Clinic
    • 5 Minute Officer Clinic
    • 5 Minute Clinic Series
  • Product Reviews
  • Articles
    • Eng Co
    • Truck Co
    • Co Officer
    • Safety & FF Rescue
    • General
      • Social Media/ Public Relations
      • FF Communications
      • Art & Science of Firefighting
      • Life Skills
      • Hazardous Materials
      • Rescue Operations
      • Special Operations
        • Marine Operations
        • Airport Fire & Rescue Operations
  • Health & Fitness
  • FF Mindset
BREAKING NEWS
3 Rule Outs of the Medical Patient
“TOP 10” Fire Station Functional Fitness Training Equipment – Part 2
“TOP 10” Fire Station Functional Fitness Training Equipment – Part 1
Keys to Conducting Comprehensive Feedback to Firefighters
3 Keys to Truck Check Success
The 3 Best Types of Workouts for Firefighters – Part 3
PWR Training Sandbag – Product Review
The 3 Best Types of Workouts for Firefighters – Part 2
3 Ways Firefighters can Reduce the Chance of a Back Injury
The 3 Best Types of Workouts for Firefighters – Part 1
Practice How You Play
How to Execute the Proper Kettlebell Swing
What Every Firefighter Needs to Know About NFPA 1583
5 Exercises to Improve Grip Strength for Firefighters
6 Ways Firefighters can Use Exercise Progressions and Regressions
3 Workout Tips for the Volunteer Firefighter
074 – Introduction to Firefighter Functional Fitness
Firefighter Functional Fitness – 7 Tips for Planning Weekly Workouts
The 3 Cornerstones of Firefighter Fitness Success
8 Must-Do Exercises for Serious Firefighter Functional Fitness

The Truth About Stretching For Firefighters – Part 4 of 4

Posted On 13 Feb 2016
By : Dr Karlie Moore
Comment: 0
Tag: firefighter, fitness, stretch

In the first article in this series, I cleared up some myths about stretching including when firefighters should not stretch and when they should. Next, I explained which stretches firefighters should NOT do, and lastly some great stretches for firefighters to do to avoid injury.

Having done thousands of fitness tests on firefighters, I’ve observed that firefighters tend to be very tight in the hamstrings, hips and shoulders. Firefighters also have an extremely high injury rate (12 times higher than the average worker in the US), and I believe a very poor range of motion in said areas is partly to blame.

Firefighters Need to Stretch Their Hips And Shoulders

The previous article in this series explained the best way to stretch the hamstrings. In this article, I’m going to show the best way to stretch the hips and shoulders.

To stretch the hip joints do a Figure 4 stretch. If your hips are very inflexible you can start by placing a foot on the opposite knee without pulling in. The most common mistake people make when doing this stretch is NOT relaxing. Keep your head and shoulders on the ground and just breathe as you pull your leg toward your chest.

A4 P2 figure 4 stretch_edited
The two best ways to stretch your shoulders are shown below. The Downward Dog also stretches the hamstrings so it’s a two-for-one. A door stretch is excellent because (by using both sides of the door) you can improve flexibility in external rotation of the shoulder and in your pectoral muscles at the same time.

Downward dog stretch

Downward dog stretch

 

Shoulder stretch

Shoulder stretch

 

Remember to hold each stretch for at least 30 seconds, for a minimum of 2 reps.

Click the links below to read the previous articles in this series:

The Truth About Stretching for Firefighters – Part 1 of 4

The Truth About Stretching For Firefighters – Part 2 of 4

The Truth About Stretching For Firefighters – Part 3 of 4

Photo Courtesy Karlie Moore

About the Author
Dr Moore has been helping firefighters improve their health since 2007. Her work includes conducting fitness assessments, research, consulting and developing protocols for fire departments. Her research and expertise is in firefighter exercise/nutrition and improving the methods of assessing back injury and cardiac risk among firefighters. She has developed the only protocol of its kind to predict aerobic capacity in firefighters. Get more free health tips for firefighters at FitForDutyConsulting.com
  • google-share
Previous Story

The Truth About Stretching For Firefighters – Part 3 of 4

Next Story

4 Exercises To Strengthen the Back and Manage Firefighter Back Pain

Related Posts

0

“TOP 10” Fire Station Functional Fitness Training Equipment – Part 2

Posted On 07 Nov 2016
, By Firefighter Functional Fitness
1

“TOP 10” Fire Station Functional Fitness Training Equipment – Part 1

Posted On 04 Nov 2016
, By Firefighter Functional Fitness
0

PWR Training Sandbag – Product Review

Posted On 18 Oct 2016
, By Jim Moss

What Every Firefighter Needs to Know About NFPA 1583

Posted On 09 Sep 2016
, By Firefighter Functional Fitness

5 Exercises to Improve Grip Strength for Firefighters

Posted On 26 Aug 2016
, By Firefighter Functional Fitness

6 Ways Firefighters can Use Exercise Progressions and Regressions

Posted On 12 Aug 2016
, By Firefighter Functional Fitness

Search Site

Archives

DOWNLOAD FREE REPORT

Popular Posts

FirefighterToolbox Podcast

FireFighterToolbox Podcast (Internet Radio Interview Show)

48 Comments

Top 6 Reasons To Use A 2-1/2" Handline

29 Comments

The Role Of The Second Due Engine - Part 2

18 Comments
Copyright 2013-2017 FirefighterToolbox.com All Rights Reserved.