Ashley Rose

About Ashley Rose

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Shoulder Stretch

Welcome to your Workout of the Week, October 2! This month’s focus on stretches to perform before or after walking.

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises. Espee is passionate about yoga as it helps her stretch her body and relax her mind. She feels so much better physically and mentally after she practices. She also loves walking, hiking, and being outdoors in nature.

October is Walktober, so we are celebrating walking for the month!

GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world. To sign up, please click on this link.
If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route! Please click here for campus walking maps.

Exercise: Shoulder stretch

How to perform: Stand up tall and place your left arm across your chest and pull your left elbow with your right hand.

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Shoulder Stretch

Hamstring Stretch

WOW

Welcome to your Workout of the Week, October 9! This month’s focus on stretches to perform before or after walking.

October is Walktober, so we are celebrating walking for the month!

GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world. To sign up, please click on this link.
If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route! Please click here for campus walking maps.

Exercise: Hamstring stretch

How to perform: Place your right foot in front and bend your left knee. Push your hips down and back while maintaining an upright spine. You should feel a deep stretch in the back of your legs.

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Hamstring Stretch

Chest Opener

WOW

Welcome to your Workout of the Week, 10/16! This month’s focus on stretches to perform before or after walking.

October is Walktober, so we are celebrating walking for the month!

GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world. To sign up, please click on this link.
If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route! Please click here for campus walking maps.

Exercise: Chest opener

How to perform: Place both hands on your ears and keep your chest lifted. Pull your elbows back and look to the wall behind you.

Duration: Hold for 20 seconds.

Flyer for Chest Opener

Calf Stretch

WOW

Welcome to your Workout of the Week, 10/23! This month’s focus on stretches to perform before or after walking.

October is Walktober, so we are celebrating walking for the month!

GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world. To sign up, please click on this link.
If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route! Please click here for campus walking maps.

Exercise: Calf stretch

How to perform: Place your right foot in front and left foot behind you. Bend your right knee and keep your left leg straight. Keep your chest lifted and lean forward.

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Calf Stretch

Chest and shoulder stretch

WOW

Welcome to your Workout of the Week, 10/30! This month’s focus on stretches to perform before or after walking.

October is Walktober, so we are celebrating walking for the month!

GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world. To sign up, please click on this link.
If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route! Please click here for campus walking maps.

Exercise: Chest and shoulder stretch

How to perform: Place your hands behind you and interlace your fingers. Pull your hands back and lift up. You should feel a deep stretch in your shoulders and chest.

Duration: Hold for 20 seconds.

Flyer for Chest and Shoulder Stretch

Roseville Head & Neck Surgery Department Rise & Thrive Together

Articles, Homepage, Rise & Thrive

We have been doing the meditation and yoga stretches as time allows once a week, usually Friday’s. They are led by Terry McGarvey, NP, Head and Neck Surgery Department. It all started a few weeks after the COVID news broke and everyone was on edge with fear of the unknown, job and childcare situations, and worry about family near and far.

Facility Walking Map

Articles

Facility Walking Maps

Facility Locations

Take advantage of facility walking maps and add steps to your work day. Each walking map has the route and gives you the distance to ensure you are staying on track. Look for a walking map at the entrance to each facility.

Arden

3240 Arden Way Sacramento, CA 95864

East Roseville Parkway

1680 East Roseville Parkway, Roseville, CA 95661

Folsom

2155 Iron Point Road, Folsom, CA 95630

Point West

1650 Response Road Sacramento CA 95815

Roseville Medical Center

1600 Eureka Road Roseville, CA 95661

Sacramento Medical Center

2025 Morse Ave., Sacramento, CA 95825

Davis

1955 Cowell Blvd. Davis, CA 95618

Fair Oaks

2345 Fair Oaks Blvd. Sacramento, CA 95825

Lincoln

1900 Dresden Drive Lincoln, CA 95648

Rancho

10725 International Drive Rancho Cordova, CA 95670

Roseville Riverside

1011 Riverside Avenue Roseville, CA 95678

Sierra Gardens

1840 Sierra Gardens Drive Roseville, CA 95661

Rise & Thrive

Archived

Stories of How You Rise and Thrive

The Optical Department at Point West rose to the challenge to take care of themselves and to stay motivated during COVID 19! Read their story below:

.The Optical Department at Point West MOB is an amazing team; we are like a little family. We work together as an office to help patients with ordering new eyeglasses and contact lenses. We participate in daily group huddles and games during which we communicate our concerns and any suggestions we have to better serve our members.