10 Moves for the Phoenix Interagency Fire Center Forest Service. Elysia Tsai M.Ed., ATC takes you through a progression for injury prevention, stability and endurance specific to firefighters.
This first move is a set of squats with a loaded backpack on while you’re on one half ball. So I actually have 20 pounds in this backpack and what that’s going to do is that it’s going to pull me posteriorly as I get on and squat. I’m going to have to engage my spine to stay upright rather than being pulled backwards. This is great for leg endurance especially as you’re hiking up in those high elevations. You want to get a little fancy, you can move your position to a diagonal and then to a lunge for on-the-fly.
The second move is a lunge position with a loaded backpack and we’re going to advance the progression to a half ball and a 5 inch ball. This helps stabilize the hips while one leg is in extension and the other in flexion. And again, that load is pulling me backwards, so I have to be really, really strong.
The third move is a lunge using a half ball on one side. I’m going to use a 10 pound steel mace from Onnit, one of my favorite, favorite tools, then place the half ball on the front side, and hold that weight. So you’re going to move the mace in a variety of positions with rotations, extension, flexion, and what we’re doing is we’re trying to simulate being bent over in that forward flexed spine position with a front load while simulating something like shovels or axes.
The fourth move is a dip position while on one ball. Set your hands to get your hips up. This move will help with thoracic and rib cage extension, because it’s important to counterbalance the anterior pull from carrying a lot of gear and being bent forward as you’re working.
The fifth move is a push up series while on one ball, and I would do these on your knees to wake up your spine and core control. Get a little bit of a nice stretch, feel how much motion you have. When you’re ready you can go up onto the ball. When you’re ready, start adding motion to your push-ups. This will help ensure that you’re really, really strong through your entire range of motion, especially when you’re carrying large objects or really heavy, awkward things.
In the sixth move, we’re going to add a resistance band to the rail system of the board. You can strap it to the rail or to the rail block, and these are great for adding resistance to your push-up position because it really helps activate the lat and scapular control that you’ll need for great, scapular rhythm and endurance for your posture.
Then we can progress by having a partner trying to move the board on you. So I’m going to stabilize, and Mando is going to try and move the board on me, and I’m going to keep it centered underneath my body. I can really feel myself activating. He’s pushing and this move is twisting. Those are great, especially if you’ve had a shoulder injury and you need to work up your endurance.
And the seventh move is a bridge position on one ball. These are so great for pelvic stability and back control. So you’re going to put your feet on the board and raise up in your bridge and you can do this as reps. You can add a little bit of that motion as you progress. What’s also fantastic is to have a partner come in here and try to move the board on you.
And the eighth move uses two balls under the board. We’re going to do a quadruped position, and this is fantastic for engaging your shoulders, your spine, and your hips all at the same time. So I like to put my hands at the front, one foot at the back, and then jump on. So that board is going to move on you. You need a little bit of a push-pull from your biceps to stabilize.
And the ninth move involves a half ball on the side of the board. I’m going to place this on the front side. This is fantastic for activating one leg over the other.
Alright guys, and the last move is to just get up and ride, and have some fun. Little multi-direction action there.
Well guys, those are ten exercises to get you started. I hope you have fun, have a great ride.I want to thank you for your dedication and service. I’m Elysia from Si Boards.