Emergency responders, such as firefighters, SWAT, and EMTs, are constantly required to do whatever it takes to save lives. This could look like running into burning buildings, picking up a civilian, or lifting heavy loads. In order to perform their jobs to the best of their ability, it is essential for emergency responders to have a warm-up routine.  

Performing a warm up routine that is dynamic, functional, and moves in all three planes of motion is necessary to prepare emergency responders to improve performance, reduce the risk of injury, and mentally prepare for their roles.  

 

3 Planes of Motion 

It is important to first develop an understanding of the three planes of motion: Sagittal, frontal, and transverse:  

  • The sagittal plane consists of any forward and backward movement. Imagine dividing the body into left and right halves that allow for flexion and extension.  
  • Take that imaginary line and divide the body into front and back halves. The frontal plane includes any side-to-side movements parallel to that line to allow abduction and adduction.  
  • The transverse plane cuts the body into superior and inferior portions (head and tail). Think rotational movements here, internal and external. Any movement parallel to the waistline is movement in the transverse plane.  

  

Warm-Up for Fire Fighters  

Sagittal Plane:  

Anterior Chain Reaction Mobility Lunge: Forward Lunge 

While standing, take a step forward with your right foot and reach your arms up so your
Starting Position: Standing. Movement: Take a step forward with right foot, while reaching arms up and overhead. Keep the left heel down as best as possible. Return to start position and repeat 3-5 times per side.  

  

Posterior Chain Reaction Mobility Lunge: Backward Lunge 

Starting Position: Standing. Movement: Take a step backwards with right foot, while reaching with arms down and back towards your left ankle. Return to start position and repeat 3-5 times per side.  

 

Frontal Plane:  

Lateral Chain Reaction Mobility: Side Lunge  

Starting Position: Standing. Movement: Take step to the right with right foot, while reaching with same side (right) arm overhead. Keep the left foot down as best as possible. Return to start position and repeat 3-5 times. Repeat on left side.   

 

  

Transverse Plane:  

Same Side Rotational Chain Reaction Mobility Lunge: Rotational Backward Lunge 

Starting Position: Standing. Movement: Take a rotational step with the right foot around to the right, while moving arms around to the right as well at chest height. Keep the left foot down as best as possible, avoid letting it spin out. Please perform to distances and at speeds which you can comfortably control. Please keep your head facing to the front to help promote bottom-up mobility for your neck.  Return to start position and repeat 3-5 times.  

Opposite Side Rotational Chain Reaction Mobility Lunge: Rotational Forward Lunge 

Starting Position: Standing. Movement: Take a rotational step with the right foot around to the left. Keep the left foot down as best as possible, avoid letting it spin out. Please perform to distances and at speeds which you can comfortably control. Please keep your head facing to the front to help promote bottom-up mobility for your neck. Return to start position and repeat 3-5 times.     

 

Solveglobal Can Provide Individualized Warm-Ups for Emergency Responders 

Emergency responders may not have the most amount of time to warm-up right before responding to a call, but performing this routine at the beginning of a shift and whenever there is a bit of down time can help them move and feel their best in the field.  

Solveglobal MSK specialists can provide warm-ups emergency responders that are unique to the individual’s needs. The Solveglobal member therapist can look at how emergency responders are moving while addressing any aches, pains, or discomforts and create a warm-up that meets each person’s needs.  

Learn more about how the Solveglobal team can help teachers thrive at solveglobal.com.