Firefighting demands explosive movement, long hours on your feet, and constant readiness. This stretch targets your quadriceps and hip flexors – key muscle groups that take a beating during fireground operations, stair climbs, and gear-heavy shifts. By combining breathwork with a contract-relax technique, you’ll not only improve mobility, but also aid recovery and reduce injury risk.
Prone Quad Stretch Instructions
- Lie supine on the floor with legs together and forehead resting on one hand
- Reach back with the other hand to grab your foot on the same side
- Kick your foot into your hand to create contraction as you inhale
- Relax as you exhale deeper into the stretch
- Repeat this “contract and relax” pattern for 30 seconds
- Find your end range and breathe deeply in and out as you relax into this position for another 30 seconds
- Consider using a band or strap as needed to optimize this stretch
For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com
