Heavy lifting and repetitive overhead work can cause excessive strain on the shoulders. Actions like pulling ceiling, hoisting hoses and transporting patients are physically demanding tasks that require a high level of exertion and add significant stress to the shoulders.

Fortunately, appropriate lifting technique and functional mobility exercises can help prevent shoulder injury from occurring. In fact, findings from a recent study conducted on North American firefighters (2025) named “too little shoulder exercise” as a risk factor for acquiring shoulder injury.

Given that no equipment is required, consider implementing these proactive yoga poses to prevent the incidence of on-the-job injury:

Pose: Thoracic Rotation

Purpose: Stretch for shoulders, upper back and neck

Primary Muscles:

  • Deltoids
  • Latissimus Dorsi
  • Thoracic Spine

How to:

  • Start on all fours
  • Place one hand on the back of your head
  • Rotate your torso upwards, elbow towards the ceiling
  • Curl inwards, bring your elbow towards your wrist
  • Repeat 3-5 cycles

Pose: Forward Fold Clasping Elbows

Purpose: Stretch for shoulders, upper back, neck and hamstrings

Primary Muscles:

  • Shoulders
  • Hamstrings
  • Lower Back

How to:

  • Stand with feet hip distance apart
  • Hinge at your hips, and fold forward
  • Slightly bend your knees and grab opposite elbows with each hand
  • Keep your neck relaxed and allow your torso to hang
  • Hold for 15-30 seconds

Pose: Lunge with Hands Clasped Behind Back

Purpose: Stretch for upper back and shoulders. Increases core and hip strength. Trains balance.

Primary Muscles Upper (Hands Clasped):

  • Trapezius
  • Rhomboids
  • Posterior Deltoids

Primary Muscles Lower (Lunge):

  • Quadriceps
  • Glutes
  • Core

How to:

  • Start in a lunge position
  • Clasp your hands behind your back
  • Lean forwards, bring your shoulder to the inside edge of your front knee
  • Press into your big toe to strengthen your hip
  • Pull your arms up and away from your body
  • Hold at the bottom for 15-30 seconds

Hannah Flahr is a yoga teacher and clinical exercise physiologist with a master’s degree in Workplace Health Promotion. She is also the founder of Regulate the Responder, which normalizes preventative health initiatives in fire service.