By Claire Diab and Dennis Boyle
We all sit at a desk at one point or another. As firefighters, not only are you climbing stairs, crawling through spaces, and carrying heavy equipment and people, but you also have to fill out paperwork. Many of you have second jobs that most likely require your sitting at a desk. It is said, and there are many books written on it, that “the key to health and longevity is through a healthy spine.” Strengthening and lengthening the spine with an integrative yoga routine will help keep the spine strong, flexible, and healthy. Flexibility is a key component to short- and long-term health. Aerobic-centered workouts are an integral part of a balanced workout yet can neglect the musculoskeletal system, which can result in increased injuries to tendons and ligaments and in bone fractures.
As might be expected, firefighters are at increased risk of back injury compared to other professions secondary to rigorous physical requirements of the occupation. The International Association of Fire Fighters’ annual死亡和伤害调查reveals that sprains and strains routinely account for approximately 50 percent of all line-of-duty injuries and back injuries account for approximately 50 percent of all line-of-duty injury retirements each year. These injuries may result in significant lost time and medical expense. So let’s change these statistics by taking care of our spine. A healthy spine is the key to health and longevity while on the job and into retirement.
Here is a simple three- to five-minute routine that you can do at your desk, sitting at the side of your bed, or even on an airplane. Enjoy!
The Cat/ Dog Pose in Chair
Inhale Inhale Exhale Exhale
Back Bend武装Back BendForward Bend
Clasp Hands
Behind Head
Instructions:
- Begin sitting in a chair with feet flat on the floor (Elevate feet with book or blocks so feet are planted firmly on the ground.)
- Clasp hands behind your head. Inhale. Inhale more as you extend arms up over head, pressing palms toward the sky, slightly arching your back.
- Exhale, bring hands behind your head, and exhale more, coming into a forward bend with hands behind your head; bring elbows to your thighs.
- Repeat sequence 6-9 times.
安全提示：
- 如果您的肩膀不舒服，请解开您的手。只有武器带到一个舒适的地方。
- 如果您的脚坐在椅子上时不在地板上，请在脚下（例如书或块）放置一些坚固的东西。
Benefits:
- Improves posture.
- 延长并加强脊柱。
- Strengthens the shoulders.
- Nourishes the thyroid gland.
- 按摩内部腹部肌肉。
- 加强中枢神经系统。
Claire Diab是国际公认的瑜伽治疗师。她是Deepak Chopra博士和David Simon博士创立的Chopra中心瑜伽计划的主任。她是塞顿·霍尔大学（Seton Hall University）的亚洲研究兼职教授。她是几本关于瑜伽的书籍和DVD的作者，其中包括“消防员的瑜伽”。
Dennis Boyleis a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.
