EMS Fitness and Wellness: Flexibility

EMT, Fire, Police and Rescue, all of these professions whether paid or volunteer require skills employed in the most challenging of scenarios and positions. Some of these positions are temporary while others are repetitive/chronic. As I wrote about in the last column, many of the associated postural traumas throughout life are minor, but when they are repetitive their results are cumulative upon the body. Rarely do we incur injury lifting something, or someone heavy. Instead, the injury occurs when you step down from the truck or bend down and pick up a pen. These minor movements are not the cause of injury, the repetitive motions with poor posture and poor muscular balance/efficiency are. Our tissues can only take repetitive strain for so long before they begin to wear down and eventually fail.

One of the major components in injury prevention and wellness is flexibility. To understand flexibility we need to understand the agonist/antagonist relationship of muscles in the body (yes, it sounds a lot like pharmacology). For every tight/shortened muscle in the body there is a long/weak muscle that opposes it. We have all heard that tight hamstrings contribute to lower back pain but many fail to realize that the hip flexor is equally or more responsible than the hamstring.

Stretching the hip flexor (iliacus, psoas, quadricept) allows the hamstring to reflexively relax which is important because the hip flexor gets very tight/short from sitting for long periods. The same relationship exists in the chest and shoulders where many people experience headaches and neck pain. Stretching the Pectorals and anterior neck will allow the posterior neck and shoulders to relax and become more receptive to stretching and strengthening. I could go on forever about all the important agonist/antagonist relationships in the body but in this case doing is better than reading.

Stretching is an art form. The longer the stretch is held, under a moderate load, the more effective it will be. Anything under 45 seconds is useless for passive stretching. I preach a 45-90 second hold per stretch. The stretch should be mildly uncomfortable but never painful; less is more in this case. Breathe and try to relax through each and every stretch. Perform your stretches at least once a day, preferably a few times sporadically throughout the day. One of the great aspects about your job is having the time and places available to stretch and exercise. An ambulance or fire truck is full of bars, steps, beds and rails to stretch on. Make good use of your apparatus and station. After all, you're getting paid -- why not exercise?

The illustrated stretches are examples of common lower body activities that can easily be integrated into your shift. As always, if you suffer from any injuries please consult with your healthcare provider. These stretches are not designed to evaluate or treat any conditions but are provided for injury prevention and wellness education. Please feel free to print these stretches and create a notebook of stretches to keep in your station. Stay tuned each month as we continue to explore more station friendly ways to stretch, strengthen and prevent injury.

Hamstring Stretch (Opt. 1,2)

Sets: 2 per side
Hold Time: 30 - 60 sec.
Rest Period: 30 - 60 sec.
Times Per Day: 2-3

Preparation

• Option 1: Lie of your back with feet flat.
• Option 2: Stand with one foot on a raised surface.

Movement

• Opt. 1: Brace your abdominals, grab the rear of your raised leg and gently pull it towards your chest. Keep your back flat, do not allow the hips to roll up.
• Opt. 2: Brace your abdominals, slowly lean forward and from the hip until you feel a strong stretch in the hamstring area.
• Hold for 45 - 60 seconds.
• Return to the start position and repeat on the opposite side.

Tips

• Be sure not to round your back when leaning forward. (Opt. 2)

Bryan Fass, BA, ATCL, CSCS, NREMT-P

Bryan Fass holds a Bachelor's degree in sports medicine, is a Certified/Licensed Athletic Trainer, Nationally Certified Strength and Conditioning Specialist, and works part time as a Nationally Registered Paramedic in Charlotte N.C. Bryan is also a highly skilled soft tissue and Myofascial Release therapist, and has over 10 years of experience in clinical and fitness settings with specialties in spine and postural re-education. He works for Precision Fitness, an advanced personal fitness, corrective exercise, post-rehabilitation, and sports performance facility with locations in Cornelius and Mooresville, North Carolina. It can be found online at www.lakenormanfitness.com. Contact Bryan Fass at bryanf@ncprecisionfitness.com.