Kent Fire & Rescue Service
Navigate
Home > Jobs > Wholetime firefighter > Fitness training > Flexibility training
Flexibility training

Flexibility training

Flexibility exercises should be incorporated into the overall fitness programme sufficient to develop and/or maintain your range of motion.

These exercises may also reduce the likelihood of injury, reduce muscle soreness following exercise and may enhance muscular performance. These exercises should stretch the major muscle groups of the body. There are a number of forms of stretching techniques. However those without specific up-to-date knowledge in this area are advised to adhere to the following guidelines.

  • Frequency: 2 to 3 days per week.
  • Duration: hold the stretch 1 to 3 times in a static or still position for 10 to 30 seconds.

Recommended exercises

Triceps and upper back stretch

  1. Sit or stand upright with one arm flexed, raised overhead with elbow next to your ear, and your hand resting on your opposite shoulder blade.
  2. Grasp your elbow with the opposite hand.
  3. Inhale and pull your elbow behind your head.
  4. Hold the stretch and relax.
  5. You should feel the stretch in the back of the arm.

Rear deltoid and upper back stretch

  1. Sit or stand with one arm straight.
  2. With the other hand grasp the elbow of the straight arm.
  3. Inhale and pull the elbow across the chest and in towards the body.
  4. Hold the stretch and relax.
  5. You should feel the stretch in the back of the shoulder and upper back.

Pectoral and upper back stretch

  1. Kneel on the floor facing a bench or chair.
  2. Extend your arms above your head with your hands side by side and bend forward to rest your hands on the bench or chair with your head in its natural position.
  3. Exhale and let your head and chest sink towards the floor.
  4. Hold the stretch and relax.
  5. You should feel the stretch in your chest and upper back.

Quadriceps stretch

  1. Stand upright with one hand against a surface for balance and support.
  2. Flex the opposite knee to the hand that is outstretched and raise your heel to your buttocks.
  3. Slightly flex the supporting leg.
  4. Exhale, reach behind, and grasp your raised foot with the other hand.
  5. Inhale, and pull your heel towards your buttocks.
  6. Hold the stretch and relax.
  7. You should feel the stretch in the top of the thigh.

Hamstring stretch

  1. Sit upright on the floor with both legs straight.
  2. Flex one knee and slide the heel until it touches the inner side of the opposite thigh.
  3. Lower the outer side of the thigh and calf of the bent leg onto the floor.
  4. Exhale, and while keeping the extended leg straight, bend at the hip and lower your extended upper torso from the hips towards the extended thigh.
  5. Hold the stretch and relax.
  6. You should feel the stretch in the back of the thigh.

Adductor stretch

  1. Sit upright on the floor with your legs flexed and straddled and feet flat against one another.
  2. Grasp your feet or ankles and pull them as close to your groin as possible.
  3. Exhale, rest your elbows on your knees, pushing them down towards the floor.
  4. Hold the stretch and relax.
  5. You should feel the stretch in the inside of the thighs.

Calf stretch

  1. Stand upright slightly more than an arms length from a wall.
  2. Bend one leg forward and keep the opposite leg straight.
  3. Keep the heel of your rear foot down, sole flat on the floor and feet pointing straight forward.
  4. Exhale, and flex your forward knee toward the wall
  5. Hold the stretch and relax.
  6. After 10 to 15 seconds slightly flex the knee of the back leg keeping the heel of the foot down.
  7. Hold the stretch and relax.
  8. You should feel the stretch in the back of the lower leg.

Buttocks and hip stretch

  1. Lie flat on your back with one leg crossed over the knee of the straight leg.
  2. Inhale, flexing the uncrossed leg off of the floor in towards the body ensuring that your head shoulders and back remain on the floor.
  3. Hold the stretch and relax.
  4. You should feel the stretch in your bum and back.
Connect with us
  • Facebook icon
  • Twitter icon
  • YouTube icon
  • Flickr icon
  • GovDelivery icon
  • Instagram icon
  • Facebook icon
  • Twitter icon
  • YouTube icon
  • Flickr icon
  • GovDelivery icon
  • Instagram icon