Low visibility, cluttered surfaces and extreme weather are common environmental constraints in the fire service. It is no surprise that slips, trips and falls are a leading cause of firefighter injury. In fact, in 2024, the National Fire Protection Association (NFPA) specified that approximately 12% of firefighter injuries were caused by slipping and 10% from tripping and falling.
Balance training can effectively ameliorate the risk of slipping, tripping and falling. Knowing that environmental constraints, exhaustion, and heavy turnout gear can impede a person’s ability to balance, it is important to take the time to add balance training to your regimen.
Given that no equipment is required, consider implementing these balance poses into your routine.
Standing Knee at 90 with arms overhead.
Modified Standing Knee at 90.
Pose: Standing Knee at 90
Purpose: Strengthens ankles, legs and hips. Improves balance.
Primary Muscles:
- Quadriceps
- Gluteus muscles
- Hip flexors
How to:
- Start with feet hip distance apart
- Place your hands on hips and shift weight to one foot
- Bend your knee up to 90 degrees
- Keep your hips and pelvis level
- Hold for 15-30 seconds
OPTIONAL CHALLENGE: Extend arms overhead
OPTIONAL CHALLENGE: One or both eyes closed
Standing T Shape.
Modified Standing T Shape.
Pose: Standing T Shape
Purpose: Improves hip mobility, ankle strength and balance
Primary Muscles:
- Gluteus maximus
- Hamstrings
- Quadriceps
How to:
- Start with feet hip distance apart
- Place your hands on hips and shift weight to one foot
- Bend forward and bring your torso parallel to the floor
- Raise one leg behind you and flex into your foot
- Hold for 15-30 seconds
OPTIONAL CHALLENGE: Extend arms over head
OPTIONAL CHALLENGE: One or Both eyes closed
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.
