Last month we discussed simple integration of stretching techniques into the time spent in the station or on the truck. We discussed that less can be more with regard to time and intensity of your stretches. Simply adding a few stretches into your day will do wonders to decrease your risk of injury and help you feel better. Sitting for long periods followed by activity in challenging and posturally inefficient positions has a definite and repetitive strain on the body. Stretching to counteract these negative postural distortions will keep you feeling well and prevent injury while decreasing stress.
Stretching is an art form. The longer the stretch is held, under a moderate load, the more effective it will be. Anything under 45 seconds is useless for passive stretching. I preach a 45-90 second hold per stretch. The stretch should be mildly uncomfortable but never painful; less is more in this case. Breathe and try to relax through each and every stretch. Perform your stretches at least once a day, preferably a few times sporadically throughout the day. One of the great aspects of your job is having the time and places available to stretch and exercise. An ambulance or fire truck is full of bars, steps, beds and rails to stretch on. Make good use of your apparatus and station. After all you're getting paid -- why not exercise?
The following stretches are examples of common lower body activities that can easily be integrated into your shift. As always, if you suffer from any injuries please consult with your healthcare provider. These stretches are not designed to evaluate or treat any conditions but are provided for injury prevention and wellness education. Please feel free to print these stretches and create a note book of stretches to keep in your station. Stay tuned each month as we continue to explore more station friendly ways to stretch, strengthen, and prevent injury.
