Susan Countryman

About Susan Countryman

Posts by Susan Countryman:

Wall Angels

Welcome to your Workout of the Week, June 11! Folsom Physical Therapy will demonstrate this month’s exercises.

Justin Luz, Senior Physical Therapist, and Tiffany Yu, Senior Physical Therapist, will go over exercises they feel are essential in the workplace.

Justin has been a Physical Therapist for 5 years and has been with Kaiser Permanente for 4 years. He loves to lift weights, mountain bike, and play in-door soccer. In his spare time, he enjoys spending time with his 3 sons.

Tiffany has been a Physical Therapist for 10 years and has been with Kaiser Permanente for 4 years. She loves exercising and has recently developed a passion for bodyweight, mobility, and calisthenic exercises.

Exercise: Wall Angels

How to perform:

Setup: Begin in a standing upright position with your back against a wall.
Movement: Raise your arms out to the side with your elbows bent to 90 degrees, and rest them against the wall. Slowly slide your arms straight up the wall, then lower them back to the starting position and repeat.
Tip: Make sure to keep your back and arms in contact with the wall, and do not shrug your shoulders or arch your lower back during the exercise. Only raise your arms as far as you can without causing pain.

Duration: Perform 1 set for 10 reps, 3x per day.

Wall Angels Flyer

Seated Thoracic Lumbar Extension

WOW

Welcome to your Workout of the Week, June 18! Folsom Physical Therapy will demonstrate this month’s exercises.

Justin Luz, Senior Physical Therapist, and Tiffany Yu, Senior Physical Therapist, will go over exercises they feel are essential in the workplace.

Exercise: Seated Thoracic Lumbar Extension

How to perform:

Setup: Begin in a sitting upright position with your arms crossed over your chest.
Movement: Slowly arch your trunk backwards and hold, then return to an upright position and repeat.
Tip: Keep your movements slow and controlled. Do not move through pain.

Duration: Perform 1 set for 5 reps (5-sec hold) for 3x per day.

Seated Thoracic Lumar Extension Flyer

Bodyweight Squat

WOW

Welcome to your Workout of the Week, June 25! Folsom Physical Therapy will demonstrate this month’s exercises.

Justin Luz, Senior Physical Therapist, and Tiffany Yu, Senior Physical Therapist, will go over exercises they feel are essential in the workplace.

Exercise: Bodyweight Squat

How to perform: Place your feed shoulder width apart with your toes facing away from you. Inhale, push your hips back and lower your thighs parallel to the ground. Keep your spine straight and chest lifted. Exhale, stand up tall and return your body to starting position.

Duration: Perform for 8 repetitions multiple times throughout the day.

Bodyweight Squat Flyer

Better Together

Building social wellness why it matters and how to strength your bonds.

Stationary Lunge

WOW

Welcome to your Workout of the Week! GI Roseville will highlight this month’s workouts.

Janelle Howard, Nurse Manager, will demonstrate exercises she feels are essential for the workplace. With over 18 years of experience as a Registered Nurse, Janelle has dedicated her career to promoting wellness. Her passion lies in helping others to optimize their wellbeing and become the best version of themselves. The better we care for ourselves the better we can care for others. She uses fitness to maximize her physical capabilities while also supporting her mental health. Finally, she finds joy in helping others along in their journey.

Janelle also teaches a 12:30pm boot camp class on most days at Eureka Hospital for KP employees during lunch. Please reach out to her if you would like to attend!

Exercise: Stationary Lunge

How to perform: Step your right foot in front and keep your back left toes on the ground. Inhale, slowly lower your back knee to the ground. Exhale, straighten both legs and return to starting position.

Duration: Perform for 5 repetitions on both the right and left side.

Stationary Lunge Flyer

Bodyweight Plank

WOW

Welcome to your Workout of the Week! GI Roseville will highlight this month’s workouts.

Janelle also teaches a 12:30pm boot camp class on most days at Eureka Hospital for KP employees during lunch. Please reach out to her if you would like to attend!

Exercise: Bodyweight Plank.

How to perform: Place your forearms and knees on the ground. Inhale, lift your knees off the ground and keep your spine straight and entire body rigid. Keep your back straight and brace your core while holding this position. Avoid moving side to side and continue to breathe in and out through your nose.

Duration: Hold for 10 seconds and repeat multiple times throughout the day.

Bodyweight Plank Flyer

Low Cobra

WOW

Welcome to your Workout of the Week! GI Roseville will highlight this month’s workouts.

Janelle also teaches a 12:30pm boot camp class on most days at Eureka Hospital for KP employees during lunch. Please reach out to her if you would like to attend!

Exercise: Low Cobra

How to perform: Place your hands under your shoulders and keep your chin on the ground. Inhale, lift your chin and chest off the ground and look up to the ceiling. Squeeze your shoulder blades together and you should feel a deep contraction in your upper spine. Exhale, slowly return to starting position.

Duration: Perform for 1 to 5 repetitions and hold this position for 20 seconds.

Low Cobra Flyer

Side Lunge

Articles, WOW

Welcome to your Workout of the Week! GI Roseville will highlight this month’s workouts.

Janelle also teaches a 12:30pm boot camp class on most days at Eureka Hospital for KP employees during lunch. Please reach out to her if you would like to attend!

Exercise: Side Lunge

How to perform: Open your feet 3 to 4 feet apart. Bend your right knee and lean to the right while keeping the left knee locked and pointing the left toes to the ceiling. Keep your spine upright and sink your hips back to feel a deep stretch in the back of your left leg.

Duration: Hold for 10 seconds and repeat on both sides.

Side Lunge Flyer