Morning team. Howdy, Rob masters Fit College New Zealand. Personal trainer to the stars here again.
Last time we caught up or discussed lawyers. This week, we're going to go to the other end of the spectrum and talk about my favourite people in the world, police officers and what they can do just to take care of themselves while they're working.
One of the biggest issues I found, when I was a police officer, particularly in the last part of my career, is that we wear a stab proof vest. Now at its worst that stab proof vest with a gun on, taser on, handcuffs, pepper spray, first add care, you name it. It could add a potential 8 to 10 kilos to your body weight and most of that directed towards your lower back. Okay, I saw, I heard, I took in the feedback from staff that they had a lot of issues around their back and that it was hurting if they haven't got a physio. So I'm gonna give you a few exercise tips, few ideas, few solutions that hopefully help you on your day to day job.
Okay, so just come back here. If our core is not strong, it tends to throw it round to our back and our back starts to become an issue, so I'm going to give you a few exercises that you could do during the shift. One of the top things I want you to do, is when you're working, if you're heading back to the station for that all-important paperwork, take the vest off put it on the chair beside you and give the body a bit of a break. If you've got a couple of minutes, then you can do a few core exercises. Just to try and strengthen that up. So our good old-fashioned plank. Down into position, back nice and straight, looking just in front of our fingers and holding that position, anywhere between 30 to 45 seconds. Do three sets of that 45 seconds each.
Okay, and then move on to your reverse crunch. Hands just under your bottom. Okay, feet out in front. Lift them up, toes in, pointing the opposite direction and just bringing your knees into your chest. You can do a high reverse crunch as well but really pulling that core in and developing those abdominal muscles.
Okay and the last one. It's become a bit of a favorite of mine, is the starfish. So you adopt your feet, soles touching together. Okay, back down and crunching up touching your toes. Alright and then you can reach over touch the opposite hand to the opposite foot. Once again, about ten reps, three sets, thirty second break between each one. If you want to start to challenge yourself, grab a kettlebell or something of weight, something in the office and just sitting up, using that kettlebell or reaching high. So super important to develop a nice strong core to protect that back, protect the back muscles and the joints and all that sort of stuff.
So there's some exercises for you today to concentrate on. Develop that core. Give the back some support.
I might have a few more coming your way for the boys and girls and blue because you mean a lot to me okay.
So keep tuned in, keep watching and see what happens in the future in the next couple of weeks.
See you later, take care on the street, have a great weekend.
