Each year, Portland Fire & Rescue (PF&R) firefighters undergo a mandatory Fitness Assessment that evaluates body composition, strength, endurance, mobility, and aerobic fitness. These assessments ensure that every firefighter is physically prepared for the demands of the job and has the opportunity to identify areas for improvement.
At Hosmer Chiropractic Health, we’re proud to support our city’s first responders by offering targeted chiropractic care and functional movement support that align with the specific standards set by the PF&R Fitness Assessment.
Addressing Key Areas of the Fitness Assessment
The PF&R Fitness Assessment includes movement tests that challenge mobility, flexibility, and core control—areas where ongoing chiropractic care and corrective exercise can make a measurable difference. We’ve zeroed in on four assessment movements where many firefighters can benefit from focused training:
- Prone Hold with Dowel
- Shoulder Overhead Mobility with Dowel
- Squat Assessment Hold with Dowel
- Shoulder Reach Behind Assessment
These movements test full-body integration, shoulder and spine mobility, and postural strength—essential components of both firefighter fitness and long-term musculoskeletal health.
Two Key Exercises to Boost Performance
To support Portland firefighters in mastering these specific assessments, we’ve created two guided exercise videos designed to improve the functional mobility and strength necessary for successful performance in the above tests.
- Banded Shoulder Stretch
This routine targets shoulder range of motion, thoracic spine mobility, and postural stability. It’s especially effective in improving performance in the prone hold with dowel, shoulder overhead mobility, and shoulder reach behind assessment.
- Advanced Banded Shoulder Stretch
Building on the fundamentals, this more advanced progression increases control, endurance, and movement precision. It’s an excellent preparation tool for the squat assessment hold with dowel, by promoting shoulder stability and mobility under load.
These exercises are safe, scalable, and require minimal equipment—making them perfect for incorporating into station routines or home workouts.
Why Hosmer Chiropractic Care for First Responders?
Chiropractic care goes beyond back pain. For firefighters, it supports:
- Nervous system function, optimizing muscle recruitment and reflex timing.
- Soft tissue health, reducing restrictions that impair shoulder and hip mobility. Important for facing the many challenges of the job, such as pulling and lifting while wearing heavy gear.
- Recovery and injury prevention, helping firefighters remain operational and pain-free year-round. Ensuring your body feels good at the end of the shift and into retirement.
Our multidisciplinary approach includes adjustments, manual therapy, soft tissue work, therapeutic exercise, and education—all tailored to meet the demands of your profession.
As a firefighter you ensure your equipment is kept in tip-top shape, why not do the same for your body? At Hosmer, we can identify problems before they become injuries, and help you recover fully from old injuries that may not have healed completely.
Ready to Get Started?
If you’re preparing for the PF&R Fitness Assessment, don’t wait until the last minute to focus on movement quality. Whether you’re looking to build strength, improve range of motion, or stay injury-free, Hosmer Chiropractic is here to support you every step of the way.
Visit our online booking system or call (503) 227-2279 to schedule an appointment at one of our four Portland area clinics.