This cool-down exercise sequence is designed to improve spinal extension, open up the chest, and enhance your mobility through controlled breathing and active engagement. The Sphinx Pose and its progression, the Upward Facing Dog, both help you develop strength and flexibility in the back, shoulders, and hips.
Sphinx Pose Instructions
- Begin in a prone position with your shoulders over your elbows
- Drive the crown of your head towards the ceiling as you press your shoulder blades down and away from your neck
- Tuck your pelvis forward into the floor to create contraction as you inhale
- Exhale as you relax deeper into the stretch
- Repeat this “contract and relax” pattern for 30 seconds
- Find your end range and breathe deeply in and out as you relax into this position for another 30 seconds
Upward Facing Dog Instructions
- Begin in a prone position with your shoulders over your hands, elbows locked
- Drive the crown of your head towards the ceiling as you press your shoulder blades down and away from your neck
- Pull shoulder blades together to open up the chest
- Shift weight to tops of your feet with knees off the floor to increase stretch
- Tuck your pelvis forward into the floor to create contraction as you inhale
- Exhale as you relax deeper into the stretch
- Repeat this “contract and relax” pattern for 30 seconds
- Find your end range and breathe deeply in and out as you relax into this position for another 30 seconds
This is a progression of the Sphinx Pose for those with good mobility and no discomfort in the low back.
For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com
