VERY LONG ARTICLE TITLE GOES WITH
ALTERED SPINAL MUSCULAR RESTING LENGTH CORRELATEDHERE
AND TAKES UP LOTS AND LOTS OF ROOM
POOR SITTING POSTURE FOR POLICE OFFICERS
STATIC STRETCH OF THE HAMSTRINGS
Unlike foam rolling, static stretching should be held at a constant
position in which the origin of the musculotendinous junction is
stretched apart from the insertion of the muscle. To stretch the
hamstrings, the officer will place their foot on an 8-in. step or box,
and cross the foot over the midline of the body without moving
the body. The upper trunk is then rotated away from the side of
the foot (Figures 3 and 4). The officer will hold the position until
a mild stretch is felt for 3 sets of 30 s, and then repeat on the
opposite side.
STRENGTHENING
The next step is the strengthening phase for key muscles (i.e.,
pectoral major, latissimus dorsi, etc.). The main role of these
muscles is to help stabilize the spine and pelvis and optimize their
movement (1,4). The major muscles that are weakened by poor
posture positions are the gluteus maximus, the erector spinae, and
the abdominal muscles (rectus abdominis) (1,6). A physioball is
a great tool to use to strengthen these muscles. It is appropriate
for both beginners and expert-level exercisers. Two exercises that
target these muscles are the ball bridge and the ball crunch.
BALL BRIDGE
To start, the officer will sit on the physioball. The officer should
walk out until their body is parallel to the floor. Their head
and shoulders should be supported on the ball. With their feet
shoulder-width apart, the officer should drop their pelvis and
glutes towards the floor until there is a bend in the hips. The
buttocks do not touch the floor, but should be low enough so
that there is slight tension felt in the low back and glutes. At the
bottom of the motion, the officer should raise the glutes and
pelvis up towards the ceiling until the hips become parallel to the
floor once again (Figures 5 and 6). The officer should repeat this
for 3 sets of 10 repetitions.
BALL CRUNCH
To start, the officer will sit on the ball and walk out until the low
back and top of the buttocks is on the ball (Figure 7). The body
should be in a horizontal position near parallel to the ground. The
hands can be placed on the chest or cradling the neck. From the
starting position, the officer should flex forward until tension is felt
in the abdominals (Figure 8). The officer should hold this position
for a moment and then slowly return to the starting position in a
controlled motion. The officer should repeat this movement for 3
sets of 10 repetitions.
positioned in a flexed lumbar