Friday, September 20, 2019

Fitness on the Force

Marco Island firefighter EMT, Christian Holmes.

Marco Island firefighter EMT, Christian Holmes.

Marco Island firefighter EMT, Christian Holmes, performs the Hip Reach that works on the flexibility of the hips and pelvis, releasing tension on the knees, hips and lower back.

Christian was born in Staffordshire, England and moved with his family to the U.S. when he was 16. Asked if he dreamt of being a fireman when he was young, Christian answered, “For as long as I can remember I have wanted to be a fireman. And now that I am a fireman, it is more than I ever thought it would be. I love it.”

Volunteering first at the Isles of Capri Fire and Rescue, Christian became a firefighter for Marco Island 1 ½ years ago. He is currently going to Edison College two nights a week and his classification will soon change from EMT to paramedic. He said. “The Marco department is very pro-education and focuses on medical training. We are cross-trained in diverse medical techniques

The Setup

The Setup

and our education is on-going. We are in this job to help people and the more we learn, the better we are. ”

Christian’s most memorable fireman experience happened a few weeks ago involving a vehicle rollover. After a thoughtful moment, he said, “it was so satisfying to be part of and to see our team work so well together. All the criteria of a successful mission were met.” One of Christian’s favorite fireman duties, he answered chuckling, “is working out with Captain Batiato.”

Asked what Marco citizens can do to make the firefighter’s job easier, Christian replied, “Keep a list, a File of Life, tacked to the refrigerator noting all medications, allergies, and contact information. To be able to retrieve this quickly in an emergency situation is so important.” A magnetized File of Life packet for the refrigerator is free at the fire station for Marco Islanders.

Get to know your Marco Island fireman and realize the

Prepare for the Stretch

Prepare for the Stretch

passion and dedication they have for the job they perform in helping others.  Now, though, it is time to start exercising for a more healthy and positive lifestyle.

Hip Reach

The move: An active stretch for the iliopsoas, which is the primary muscle for hip flexion (lifting the thigh upward toward the torso.

Works on: Flexibility of the hips and pelvis, releasing tension on the knees, hips and lower back.

Level of difficulty: Beginner.

Precautions: Perform this exercise with use of a towel or padding on the floor. Use caution and consult a physician prior to performing this exercise if there are any pre-existing conditions of the lower back and hips.

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Setup: Start in a kneeling position with one knee down and one knee up. Place the down knee on a towel or padding on the floor. The up leg should be bent to 90 degrees at the hip and knee. Both arms  should be straight out in front of your body.

The steps: Keeping your shoulders and hips in line, drive your hips forward while maintaining weight on your down knee until you feel a stretch in the front of the thigh, as well as deep in the abdomen. As you drive hips forward, reach overhead with both arms. Return to the starting position after 2 to 3 seconds.

Repetitions: Perform 2 to 3 sets of 10 repetitions on each side.

Options: Alternate options for the stretch would be to rotate your arms over your head and to the opposite side of the down leg.


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