Injury Prevention for Firefighters Week of April19--23

Updated: Apr 18, 2021

BOULDER SHOULDERS


Perform the following 3 days a week for 30 sec to 1 min x 3 sets resting about 1 minute in between.



Perform 3 sets of 10



Hold an exercise band out in front of you with an overhand grip, with one end in each hand. Your elbows should be straight, with your arms parallel to the floor. Space your hands so that there’s tension in the band when your hands are just a little wider than shoulder width.

Keep your arms parallel to the ground as you stretch the band horizontally as far as you can.

Hold the stretch, then return to the starting position by allowing the band to pull your hands back together. Remember to keep tension on the band between reps so you don’t lose the muscle contraction. Perform 3 sets of 10




3 sets of 20 resting about 1 minute in between.









Bird Dog














Dead Bug











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