: A pectoralis stretch while lying supine on a foam roller.
WORKS ON: Pectoralis and shoulder flexibility.
LEVEL OF DIFFICULTY:
NADIA BOROWSKI SCOTT / Union-Tribune
With a foam roller supporting his head and pelvis, San Diego firefighter Bruce Pollett worked on pectoralis and shoulder flexibility.
PRECAUTIONS: Do not do this exercise if you have a history of shoulder dislocation or instability.
SETUP: Lie on the floor with your back to the foam roller. Using the “up” arm, grab the foam roller to keep it from rolling away and roll on top of it. Position yourself so the head and pelvis are supported by the roller.
STEPS: Bend the knees to 90 degrees and spread the feet more than shoulder width for stability. Flatten the lumbar spine with a “pelvic tilt” (use the abdominals to rock the pubic bone closer to the belly button). Hold the lumbar spine flat against the roller throughout the entire exercise. Bend the elbows to 90 degrees, rotate the shoulders so the palms are facing up, and drop the forearms to the floor if possible. Slowly raise the arms above shoulder height. Stop and hold 15-30 seconds when you feel a good stretch.
REPETITIONS: Hold each stretch 30-45 seconds, repeat five times.
OPTIONS: A similar stretch can be done while standing in a corner with the arms and elbows on the walls.
Each week, Firehouse Fitness features members of the San Diego Fire-Rescue Department demonstrating exercises and stretching techniques that can be incorporated into almost any fitness routine. Information: www.sdfdwellness.com
MEET BRUCE POLLETT
TITLE: Firefighter, Station 24
YEARS OF SERVICE: 16
HOME: Carmel Valley
PERSONAL: Married, two children
ACTIVITIES/INTERESTS: Boating, cooking, wine tasting, snowboarding, camping, skateboarding, walking