FFI’m going to break this up into “GREAT moves PO’s should be doing in their workouts periodically” & “DAILY shit to do” 🙂
We’re going to start with GOOD DAILY SHIT To Do:
1st, areas to super focus on: delts, rhomboids, lats & all of back, hips, knees, ankles.
While sitting in your car for prolonged period:
#1 ANKLES—> Keep ’em ready to go & safe for you!
Do your ABC’s with your feet. So they’re down there (cramped, I know)–>trace the alphabet with your toes….this will use your ankles, encourage movement in ALL directions. YAY!
Not bad, right? 😉
#2 KNEES/Lower Leg
K, so I’m thinking of the police officer trapped in a cramped car. So what can he/she do?
Place your hands on your knees. Slowly lift your heels off the floor while at the same time you press down on your knees with your hands. Lift your heels as high as possible–> pause & squeeze your calf muscles—> & then lower your heels back to the floor. Perform one to three sets of 10 reps of the heel raise.
*1-3 Sets. 10 reps.
HIP ADDUCTION & ABDUCTION
Since using an exercise band in police cars can be bad for many reasons… using fists between knees & squeezing your knees together, thus contracting adductors is a better way for adduction. ** Hold this squeeze for 10 seconds then relax. 1-3 sets. 10 reps.
Again, you’re sitting in your car–>with your knees bent & feet flat on the floor with your legs together. Hands above knees on the outside of legs (curl fingers slightly around popliteal)–>Push legs out 🙂 for abduction. ** Hold this squeeze for 10 seconds then relax. 1-3 sets. 10 reps.
#3 LOWER BACK/Hips
Can’t do this one while working….
- SWIM: Lie on belly on the floor–> Chest up slightly –> Hands behind head –> flutter your legs like you’re swimming. Get up to 1 minute a day for a total of 3 minutes a day (Rest in between!) (No “bunching”: elongate your body–stretch it like a dancer–all the way to your toes!)
2. Sitting on the floor, cross foot across other leg.
3. Cat & Cow yoga poses.
4. Supermans—> Lie on belly & arch up –> lower & upper body. (No “bunching” : elongate your body–stretch it like a dancer–all the way to your toes!)
#4 UPPER BACK
🙂 More coming! Comment or email for questions if you have any!