A new calendar year following an indulgent holiday season often brings a collective push for fitness resolutions. For the general population, setting goals after a restful break is a great idea.

It’s important to note that the holiday season is not always a restful time of year for first responders. Over the holidays, firefighters typically face higher call volumes and endure extensive overtime hours, all the while managing busy social calendars.

Long shifts and excessive social obligations typically lead to disrupted physical activity regimens and prolonged periods of sitting. It is no surprise that the body and mind can feel tense and exhausted come January.

Rather than set a lofty goal of unwinding chronic stiffness overnight, consider starting your year with a simple movement assessment. This baseline can reveal key areas for improvement and help you plan intentional workouts for 2026.

DIY Movement Assessment (3 Movements)

Tip 1: Do these movements in front of a mirror
Tip 2: Have someone else rate your movements

Rating Scale:

0 – Pain

1 – Poor Movement

2 – Compensation

3 – Optimal Movement

1. Deep Squat

Purpose: Tests symmetry of hips, knees and ankles and stability of trunk

  • Stand with your feet shoulder-width apart, hands on your hips
  • Squat as low as you can with your heels on the ground and chest lifted
  • Ensure your knees track over your toes and your spine is neutral
  • Hold the bottom position for 1 count then return to standing

Red Flag: Knees caving in
Adjustment Drill: Wall sit

Deep Squat – 2

2. Straight Leg Lift

Purpose: Tests hip mobility, hamstring weakness and core stability

  • Lay on your back with your legs straight and feet together
  • Lift one leg off the ground as high as possible
  • Keeping your lifted leg straight, aim for your leg to be perpendicular to your hip
  • Repeat on second side

Red Flag: Knees bending or low back pain
Adjustment drill: Hip stretches or plank variations

Straight Leg Lift – 3

3. Standing Single Leg Balance

Purpose: Foot and ankle control, hip and core stability

  • Lift one foot off of the ground and hold for 30 seconds
  • If possible repeat with eyes closed

Red flag: Inability to maintain balance
Adjustment drill: Start with 10 seconds and gradually increase time

Standing Single Leg Balance – 3

Hannah Flahr is a yoga teacher and clinical exercise physiologist with a master’s degree in Workplace Health Promotion. She is also the founder ofRegulate the Responder, which normalizes preventative health initiatives in the fire service.