Enforcement Flexibility

Obviously performing complicated stretches on duty and in uniform is not only dangerous but just too difficult with all the gear an officer must carry on their person.


Tips

  • To increase the stretch raise the sternum and or increase your rotation.
  • Avoid twisting the spine.

Latissimus Stretch: (this is also a great stretch for the back)

Preparation

  • Grasp a handle (sink, pole, railing, tree, car door with open window or door handle.)

Movement

  • Slowly lean back and lower your butt, bending from the hips, until a stretch is felt.

Tips

  • This is a great stretch for the lats, upper back, shoulders, lowerback and hamstrings. (hamstring stretch requires straighter legs)

Progression

  • Moving feet closer and changing your torso angle will change the location of the stretch in the back.
  • Perform with one arm.

Knee and Hip Stretch: Sitting, standing, walking/running and improper exercise will lead to knee pain and eventually injury. Tight muscles in the hip alter the normal movement patterns of the pelvis and this in turn effects how the knee functions. Injuries will happen, there is no way to prevent that but we can prevent the common biomechanical issues that cause many knee issues. Another great trick for on duty fitness is that keeping the hips loose will help keep the lower back feeling and moving better.

Hip Stretch: (this is also a great lower back stretch)

Preparation:

  • Place your leg on a table, counter, desk, or any other knee to waist high object.

Movement:

  • Keeping your back flat and your head up, slowly lean forward until a stretch is felt in the hip and glutes.

Tips:

  • Step in closer if you need less of a stretch, step farther back if you need a greater stretch.
  • There should never be pain in the knee with this stretch, discontinue if pain is felt in the knee.

Hip Flexor Stretch:

Preparation:

  • Place your foot on the edge of a table, counter top, desk or car hood.
  • Stand tall with your balance leg slightly in front of you.

Movement:

  • Without leaning or arching your back slowly bend the balance leg knee until a stretch is felt in front of the opposite leg.

Tips:

  • Never arch your back.
  • The deeper you bend your balance leg, the greater the stretch.


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