Simple Exercises & Solutions for Common Officer Issues
POAM’s fitness consultant, Austin Sadler, provides his top 10 exercises for strength and mobility, targeting common issues officers face on the job. Austin has spent years helping athletes perform at their best. His focus is on building strength, improving mobility, and promoting resilience for the real-world demands of the job. His approach combines functional strength training and recovery strategies that fit into busy schedules and directly support on-the-job performance.
Drawing on his experience training elite hockey players and tactical professionals, Austin has created a practical guide to help officers address common aches, pains, and movement challenges that come with the profession.
Austin’s Top 10 Exercises for Strength and Mobility
- Hip Bridge and Frogger Hip Bridge: Relieve low back pain caused by long hours of sitting and driving.
- Planks and Side Planks: Strengthen your core to reduce strain from a duty belt and vest.
- Cat-Cow Stretch and Thoracic Rotations: Improve spinal mobility and ease tension from stiff backs.
- Wall Angels or Band Pull-Aparts: Correct posture issues created by forward shoulders and heavy gear.
- Step-Ups: Build lower-body power for foot pursuits and stair climbing.
- Dead Bugs or Bird Dogs: Develop core stability safely, especially if you have a history of back pain.
- Farmer Carries (using kettlebells or dumbbells): Build grip, core, and functional carry strength for duty equipment.
- Push-Ups or Modified Push-Ups: Maintain upper-body strength anywhere without gym access.
- Walking Lunges: Improve hip and knee stability to reduce tightness from long shifts.
- 90/90 Hip Stretch and Pigeon Pose: Loosen hips that become stiff from extended time in patrol vehicles.
Bonus Solutions
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For stress and sleep issues, try breathing drills such as box breathing or the 4-7-8 method.
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For hand and wrist pain (from cuffs or gear), add wrist mobility circles and forearm stretches to your warm-up or cooldown routine.
These simple movements do not require special equipment. With consistency and proper form, they can help officers stay strong, reduce pain, and remain ready for the demands of the job.
Interested in Working with Austin?
Our members can submit the form to schedule a consultation. The goal is to improve and maintain your strength, conditioning, and on-the-job readiness.