Page 62 - August 2018

A contribution from a Chicago Lodge 7 Magazine sponsor
Officer of strength and mobility
A police offifficer’s night may consist of pa- trolling a neighborhood for an extensive amount of time before sprinting out of the vehicle in re- sponse to an emergency call. This quick move- ment can cause pulled or strained muscles in the back of the leg. This is a common occurrence when transitioning from one position (like sit- ting in your vehicle) to bursting out of your car to address the scene. To prevent this, a combina- tion of mobility and strength exercises can help.
These movements and static contractions (isometrics) will assist in keeping the muscles mobile and strong enough to move effiffectively.
If you aren’t already exercising on a regular basis, it would be wise to start. When approached with strategy, resistance training can help increase body mobility. To reduce the possibility of strained or pulled muscles, you need to
build strength in the posterior (back) portion of the
legs. These muscles help your initial acceleration
when sprinting forward. The muscles I’m referring
to are the gluteus maximus (butt), hamstrings (back
of thighs) and gastrocnemius muscles (calves). While
these aren’t the only muscles to work on, if you need to propel forward in an instant, these guys can do some
serious work.
BRIAN SCHAB
Here are exercises you can do in your car or at your desk, with some modifications:
Personal Fitness
Sitting in your car, start with your legs bent at 90 de- grees (right angle). Curl your pelvis so that it’s underneath you. If you feel your glutes contract with some abs, you’re on the right track. From here, hold it for 30 seconds to one minute, then relax. Repeat this 3-5 times. To increase diffi- culty, increase your contraction of the glutes, holding for 30 seconds to one minute.
Standing knee flexion
If you can get out of your car or stand at your desk, slightly bring one thigh forward and bend the knee to about 90 or more degrees. Hold that position, focusing on contracting the hamstring with enough effort to keep the lower leg up for 6-10 seconds. If the hamstrings start to cramp, reduce the range. You can hold on to something sturdy to maintain balance. The goal is to increase strength and motion in knee flexors.
Gastrocnemius (calves) static contraction
Stand up and hold on to something in front of you, like a bar or railing. With legs straight, slowly pull your heels up, away from the floor, as high as you can. You should feel your calves contracting along with some foot muscles. Hold the position for 10 seconds. Relax. Repeat 2-5 times.
These are a few examples of what you can do while on pa- trol or at the desk. These exercises, when maintaining a con- traction for a certain amount of time, can build strength and range to help joint mobility. I encourage each offifficer to get back in the gym or, if already working out, emphasize build- ing up leg strength to create a stronger body foundation. d
Gluteus maximus static contraction
Schab Fitness
Exercise Specialist and Personal Fitness Trainer for Chicago Police Officers Able to design exercises based
on how you function and help you progress toward your goals
Range of Motion Assessment
Obtain more detailed information on how joints move, based upon the quality and quantity of motion
Positional Isometrics
Awake and stimulate muscles not doing their job in maintaining a joint to create better motion, stability and recovery for your body
100% attention to you in each session!
Brian Schab RTSm, MAT Jumpstart Trainer schabpersonal@gmail.com 708-227-2695 www.schabfitness.com
Call or email about special discount for Lodge 7 members
62 CHICAGO LODGE 7 ■ AUGUST 2018