Fitness Conditioning for Arborists Part 2
HEALTH AND WELLNESS By John Amtmann
Part 2, below, details the overall guidelines for fitness conditioning as well as how to perform the specific exercises mentioned in Part 1.
Guidelines for all strength exercises
1. Proper posture — Make sure your base is stabilized and you are using proper posture while lifting. Good posture means your spine should be locked in, with a slight arch in the lower back. The only exercise where you lose this arch, and round the back, is the abdominal curl.
2. Breathe — Be sure to exhale during the exertion phase of the exercise and inhale during the return phase of the exercise. Never hold your breath while lifting.
3. Slow movements — Eliminating momentum by using slow movements will make the exercise more effective by targeting the muscles and will reduce the chance of injury.
4. Warm-up: A proper warm-up prior to physical activity is essential to exercising and working safely. A warm-up literally increases body temperature to prepare the body for physical activity.
4-way neck 1 1 1 2 v Neck extension 18 Arbor Age / October 2012 2 v Neck flexion 2 v Neck Lateral Flexion www.arborage.com
I believe tree work can be a contact sport at times, and training the neck as a major muscle group is important for everybody — but especially participants in contact activities. The pictures here should serve as a general guide to exercising the different muscle groups that make up the neck. Seek extra instruction from a certified strength and conditioning professional to address strengthen- ing the neck.
Part 1 of this feature examined how a practical approach to fitness conditioning for arborists will help prevent injuries while fitting into the arborist's busy schedule (see September Arbor Age, page 20).
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