Life gets busy. Gone are the days of completing 100 crunches before bed to strengthen the core. Firefighters need functional and convenient body-weight exercises that target the deep musculature.
Core strength helps to maintain posture, improve balance, and prevent injury. In fact, research suggests that prioritizing core strength can aid in the prevention and reduction of low back pain. Considering that low back pain is a top contributor to early retirement in fire service, it is important to take proactive measures to promote career longevity.
Given that no equipment is required, consider implementing these simple and effective yoga poses to strengthen the core:
Bear Plank starting position
The Bear Plank pose
Pose: Bear Plank
Purpose: Strengthens core muscles
Primary Muscles:
- Rectus abdominis
- Transverse abdominis
- Obliques
How to:
- Start on all fours
- Places your wrists underneath your shoulders and your knees underneath your hips
- Tuck your toes and lift your knees 2-3 inches off of the ground
- Dome through your upper back to protect your shoulders
- Hold for 15-30 seconds
Bird Dog extended
Bird Dog crunch
Pose: Bird Dog Crunch
Purpose: Strengthens core muscles and improves stability
Primary Muscles:
- Rectus abdominis
- Transverse abdominis
- Obliques
- Erector spinae
How to:
- Start on all fours
- Places your wrists underneath your shoulders and your knees underneath your hips
- Extend your opposite arm and leg long
- Bend your extended elbow and extended knee, round your back
- Curl in and connect your elbow to your knee
- Return to extension
Repeat 3-5 times per side
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.
