Webbing is a versatile tool used in fire departments. From patient packaging to technical rescue, it is known to be a valuable and multi-purpose piece of equipment. Webbing is always lying around, but have you ever considered using it as a stretching strap?
Improving shoulder mobility can be a difficult and uncomfortable undertaking. When this is the case, using an aid (like webbing) can give you an advantage. Rather than force or push your body, using a prop can increase accessibility and prevent injury.
Using what’s available is all part of being a resourceful firefighter. Consider trying these two exerciseswith webbing to improve your shoulder mobility:
The Apley Scratch Test pose
Pose: Apley Scratch Test
Purpose: Improve shoulder range of motion and flexibility
Primary Muscles:
- Rotator cuff muscles
- Deltoids
- Trapezius
How to:
- Sit comfortably
- Hold a piece of webbing in your right hand
- Reach behind your head with your right arm, allow the webbing to dangle down your spine
- Reach up from behind your back with your left arm and try to grab the webbing
- Brings your hands as close together as possible on the webbing
- Hold for 30-60 seconds
- Repeat on opposite side
Assisted Pull Overs
Pose: Assisted Pull Overs
Purpose: Improve overhead shoulder mobility
Primary Muscles:
- Rotator cuff muscles
- Deltoids
- Pectoralis major
How to:
- Lie on your back with bent knees
- Hold webbing with both hands, palms facing forward
- Straighten your arms to chest height
- Adjust your hand grip to shoulder-width (or slightly wider) apart
- Engage your core
- Slowly move the strap overhead towards the floor behind you
- Keep your arms straight
- Hold at your end range for 5-15 seconds
- Repeat 2-3 times
How to perform Assisted Pull Overs
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.
