Constable Selection System

Constable Selection Information Package

Physical Readiness Evaluation for Police - PREP

Improving Back Health

Years of riding in a patrol car or sitting at a desk can result in poor back health. However, the majority of back problems can be avoided by a regular routine of stretching and strengthening the muscles that support your back.

Stretching for Back Health

Stretching should be done slowly, without bouncing. Hold each stretch for a least 10 seconds and as long as 30 seconds. Push the stretch to the point that it begins to get painful, then hold the stretch and when the tension releases stretch a bit farther.

Examples of Stretches for the Back

Single bent knee leg lifts.

Double bent knee leg lift and curl.

Lower back rotation.

Upper back rotation.

Hip stretch.

Single bent-knee leg lifts. While lying on your back with your knees bent, place your hands around the shin or hamstring of one leg and attempt to pull the knee as close as possible to the chest. Repeat with the other leg.

Double bent-knee leg lift and curl. While lying on your back with your knees bent, place your hands around the shins or hamstrings of both legs and attempt to pull the knees as close as possible to the chest, then curl your head up gently toward your knees.

Lower back rotation. Lie on your back and while keeping your shoulders flat on the ground, bend one knee and raise the leg to a 90° angle, then rotate it across the other leg and while pushing gently with your hand, attempt to bring the knee as close as possible to the ground. Repeat with the other leg.

Back extension.

Upper back rotation. In a sitting position with the right leg straight on the ground, lift your left foot over the knee of the straight right leg and put it flat on the ground beside the right knee. Place your right elbow against the left side of the bent left knee and, while applying pressure with your right elbow, rotate your upper body and head to the left. Repeat in the opposite direction.

Hip stretch. Extend the right leg straight backward with the right knee touching the floor and position the left knee above the left ankle. Place both hands on the floor on opposite sides of the leg for balance and push down gently on your hips. Alternate legs.

Back extension. Standing with your knees slightly bent, place your palms on the back of your hips and gently push your hips forward.

Improving Strength and Endurance for Back Health

Detailed guidelines for improving strength and muscular endurance are provided in the Pursuit/Restraint section.

Examples of muscular strength and endurance exercises to improve back health are:
crunches, reverse crunches, recumbent cycling, straight leg hip raises, sitting knee-ups, and prone simultaneous opposite arm and leg lifts.