10 Exercises for Shoulder and Low Back Injury Prevention / Recovery

The top three orthopedic issues both firefighters and police officers deal with are shoulder, knee, and back pain. When you divide out the populations separately, the number one injury that plagues police officers are back injuries, and the number one injury that plagues firefighters is shoulder injuries.

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THE O2X PHILOSOPHY

O2X believes that optimizing human performance results from focusing on three key areas:

5 Healthy Fats to Mix into Your Diet
5 Healthy Fats to Mix into Your Diet
Performance Plates – Plan your meals for training days using this simple tool 
Performance Plates – Plan your meals for training days using this simple tool 
Hydration: Know What You’re Consuming
Hydration: Know What You’re Consuming
The Pros and Cons of Caffeine Consumption
The Pros and Cons of Caffeine Consumption
7 Easy Substitutes to Make in Your Diet
7 Easy Substitutes to Make in Your Diet
Performance Nutritionist: What I Consume Throughout the Day
Performance Nutritionist: What I Consume Throughout the Day
3 Firehouse Recipes with 3 Key Ingredients
3 Firehouse Recipes with 3 Key Ingredients
Good News: We Made You a Grocery List
Good News: We Made You a Grocery List
Exercises for Injury Prevention / Recovery: Shoulder and Low Back
Exercises for Injury Prevention / Recovery: Shoulder and Low Back
5 Strength and Conditioning Tips for Beginners
5 Strength and Conditioning Tips for Beginners
10-Minute Mobility
10-Minute Mobility
Too Hot to Run? Try These Swim Workouts
Too Hot to Run? Try These Swim Workouts
Choose Your Player: Barbell, Dumbbell, or Kettlebell
Choose Your Player: Barbell, Dumbbell, or Kettlebell
Don’t Structure Your Workout Schedule Around the Days of the Week – Set Weekly Objectives
Don’t Structure Your Workout Schedule Around the Days of the Week – Set Weekly Objectives
Dynamic v Static Stretching: Advantages and Disadvantages
Dynamic v Static Stretching: Advantages and Disadvantages
Hate Running? Here Are Some Cardio Alternatives 
Hate Running? Here Are Some Cardio Alternatives 
Life-Saving Early Cancer Detection Training for Firefighters
Life-Saving Early Cancer Detection Training for Firefighters
Journey to O2X – John Vargo, West Coast Business Development
Journey to O2X – John Vargo, West Coast Business Development
Optimize Sleep Performance: Align with Your Circadian Rhythm
Optimize Sleep Performance: Align with Your Circadian Rhythm
Decompressing on Days Off
Decompressing on Days Off
An Inside Look at O2X Sleep Specialist Jaime Tartar’s (PhD) Sleep Routine
An Inside Look at O2X Sleep Specialist Jaime Tartar’s (PhD) Sleep Routine
First Responders Share – What’s Your Why?
First Responders Share – What’s Your Why?
In Check – Mental Health Perspectives from 3 SWAT Operators
In Check – Mental Health Perspectives from 3 SWAT Operators
Building Resilience
Building Resilience

Why O2X

Our Programs Work To Combat:

Post-Deployment Sleep Issues

Over 50% of respondents in a 2018 study reported sleep problems following a deployment.

Veteran Suicide

The 2019 Annual DoD report showed that suicides across all services increased from 2015-2019.

Sudden Cardiac Events

40-50% of duty-related deaths in firefighters are attributed to sudden cardiac events.

Fatigue-Related Injuries

A Buffalo police study published in 2017 shows a correlation between fatigue and on-duty injuries among police officers.

Officer Burnout

A 2021 study concluded that leadership that is health oriented reduces levels of burnout among police officers.

Firefighter Burnout

48% of firefighters experienced some degree of burnout which is often caused by sleep issues and mental health problems

Sudden Cardiac Events

40-50% of duty-related deaths in firefighters are attributed to sudden cardiac events.

Firefighter Burnout

48% of firefighters experienced some degree of burnout which is often caused by sleep issues and mental health problems

ARTICLES

Check out the latest articles about O2X

Investing in First Responder Wellness Leads to Monumental Cost-Savings

Exercises for Injury Prevention / Recovery: Shoulder and Low Back

August 2022 Updates from On-site

5 Strength and Conditioning Tips for Beginners

Life-Saving Early Cancer Detection Training for Firefighters

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CASE STUDIES

See real results from real agencies who took the O2X approach.

Massachusetts National Guard (MA NG)

Massachusetts National Guard (MA NG) State-wide, Massachusetts | 2019 – Present Previous Next Overview The Massachusetts National Guard has partnered with O2X to provide holistic performance education and training to improve the health of the 8,500 Airmen and Soldiers. The main program objectives are to increase the combat readiness,...
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Loudoun County Fire & Rescue

Loudoun County Fire and Rescue Loudoun County, VA | March 2019 – Present Previous Next Overview In the fall of 2018, the Loudoun County Fire and Rescue Department was awarded a FEMA  Assistance to Firefighters Grant (AFG) to provide critical health and wellness training for the agency’s more than...
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Lafayette Police Department

LAFAYETTE POLICE Department Lafayette, IN | 2020 – Present Previous Next Overview In the fall of 2020, O2X partnered with the Lafayette Police Department to administer an agency-wide physical fitness test.   For this, O2X utilized our Scotty Salman PFT, comprised of assessments of upper body push, upper body pull,...
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Frederick County Fire & Rescue

Frederick County Fire and Rescue Frederick, MD | September 2019- Present Previous Next Overview In September of 2019, Frederick County Fire and Rescue began a partnership with O2X Human Performance to reduce the occurrence of injuries and illness that are common across the fire service. This partnership with O2X...
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Fire Academies

Fire AcademIES Various Departments | 2015 – Present Previous Next Overview O2X partners with fire departments nationwide to provide essential training for their recruits and academy staff.  We’re helping implement programs that build strong mental and physical foundations for new firefighters, as well as arming them to support a...
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Federal Law Enforcement

Federal Law Enforcement Client Various locations | January 2018 – Present Overview In January of 2018, a federal law enforcement department sought an organization to provide critical health, wellness, and performance resources to their large and diverse workforce.  After an extensive search, O2X was selected for the opportunity based...
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Dedham Fire Department

Dedham Fire Department Dedham, MA | 2017 – Present Previous Next Overview The Dedham Fire Department protects a small suburban community that borders the city of Boston.  The agency staffs two engine companies and two ladder companies from two stations and has just over 60 full-time firefighters on staff....
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Chicago Blackhawks

CHICAGO BLACKHAWKS Chicago, IL | 2016 – Present Previous Next Overview In 2016, the Chicago Blackhawks began a partnership with O2X Human Performance designed to support a culture of excellence at all levels of the organization. O2X provides a systematic approach to player performance in the following areas: development...
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The Armory
Our Quarterly Magazine

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