WOW

Standing Shoulder Stretch

Welcome to your Workout of the Week April 2! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.

Tracy Sakasegawa, Administrative Coordinator II, will demonstrate these stretches. Tracy has been at Kaiser Permanente for 29 years and in December she will celebrate her 30^th anniversary. She and her team perform much needed self-care by trying to walk during breaks and stretching in the workplace. When she’s not working, she loves to go fishing to be in nature and release stress. She goes with her brother and nephew to fish trout and stripe bass at Los Vaqueros Reservoir and Watershed.

Exercise: Standing Shoulder Stretch

How to perform: Raise your arms above your head and interlace your fingers while pointing the index finger up. Squeeze your palms together, straighten your elbows, and reach your arms as high as you can. You should feel a deep stretch in your arms and shoulders.

Duration: Hold stretch for 20 seconds

Standing Shoulder Stretch Flyer

Ear to Shoulder Neck Stretch

Articles, WOW

Welcome to your Workout of the Week April 9! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.

Exercise: Ear to Shoulder Neck Stretch.

How to perform: Bring your right ear to your right shoulder without shrugging your shoulders up. Gently place your right hand on the top of your head and pull to the right. You should feel a deep stretch on the left side of your head.

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

Ear to Shoulder Neck Stretch Flyer

Standing Chest Opener

WOW

Welcome to your Workout of the Week April 16! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.

Exercise: Standing Chest Opener

How to perform: Place both hands on your ears and pull your elbows back. Look up to the ceiling and squeeze your shoulder blades together to open your chest. You should feel a deep stretching sensation on the front side of your body.

Duration: Hold for 20 seconds.

Standing Chest Opener Flyer

Forearm Stretch

Articles, WOW

Welcome to your Workout of the Week April 23! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.

Exercise: Forearm Stretch.

How to perform: Place your right hand in front of you with your palm facing up. Pull on your right fingers with the left hand and ensure your right elbow is straight. You should feel a deep stretch in your hand and forearm.

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

Forearm Stretch Flyer

Standing Hamstring Stretch

Articles, WOW

Welcome to your Workout of the Week April 30! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.

Tracy Sakasegawa, Administrative Coordinator II, will demonstrate these stretches. Tracy has been at Kaiser Permanente for 29 years and in December she will celebrate her 30^th anniversary. She and her team perform much needed self-care by trying to walk during breaks and stretching in the workplace. When she’s not working, she loves to go fishing to be in nature and release stress. She goes with her brother and nephew to fish trout and stripe bass at Los Vaqueros Reservoir and Watershed.

Exercise: Standing Hamstring Stretch.

How to perform: Step your right foot in front and keep this knee locked while pointing the toes to your face. Bend your back knee and gently lean forward to feel a deep stretch in the back of your right leg. Keep your spine upright and avoid rounding of the lower back.

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

Standing Hamstring Stretch Flyer

Hollow Body Hold

WOW

March is here and welcome to your Workout of the Week, March 5! This month we will highlight Lincoln Physical Therapy.

Wesley Endow, DPT, will demonstrate four essential exercises that can improve fitness and mobility. Wesley is a Senior Physical Therapist and received his doctorate from Sacramento State. Has been working with the organization for 3 years and practicing Physical Therapy for 6 years. His passions include water polo, swimming, and wrestling. Recently, Wesley has developed an interest in martial arts and currently practices Judo, a sport which requires not only physical fitness but also mental resilience.

Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.

Great job, Wesley! You and your department are role models for health and wellness in the workplace.

Exercise: Hollow Body Hold

How to perform: Lie down on your mat and extend your arms above your head. Inhale, lift both your arms and your legs above your head. Keep your core engaged, low back flat on the floor, and keep your legs, arms, and head off the ground. You should feel your abdominals, lower back muscles, legs and arms engaged throughout the exercise.

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

Hollow Body Hold Fyer

Bird/Dog Pose

WOW

March is here and welcome to your Workout of the Week, March 12! This month we will highlight Lincoln Physical Therapy.

Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.

Great job, Wesley! You and your department are role models for health and wellness in the workplace.

Exercise: Bird/Dog Pose

How to perform: Position your body so that your hands and knees are on the ground. Inhale, reach your right hand in front of you and kick your left leg back. Stretch your body in two directions and keep your entire body rigid. Bring your arm and leg back in and repeat.

Duration: Perform for 8 repetitions on both sides of your body.

Bird/Dog Pose Flyer

Side Plank

WOW

March is here and welcome to your Workout of the Week, March 19! This month we will highlight Lincoln Physical Therapy.

Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.

Great job, Wesley! You and your department are role models for health and wellness in the workplace.

Exercise: Side Plank

How to perform: Position your body on your side and keep your left forearm on the ground. Inhale, lift your torso and keep just your ankles and forearm on the ground. Your whole body should be rigid and avoid any shaking or moving.

You can also place your right hand on the ground for extra support while performing this exercise.

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

Side Plank Flyer

Pushup + Upward Dog + Downward Dog

WOW

March is here and welcome to your Workout of the Week, March 26! This month we will highlight Lincoln Physical Therapy.

Wesley is also the wellness ambassador for his department and enjoys exercising and staying active with his coworkers. He encourages them to move in the workplace.

Great job, Wesley! You and your department are role models for health and wellness in the workplace.

Exercise: Pushup + Upward Dog + Downward Dog

How to perform: This exercise will be split into 3 parts.

Position your body into a push-up position. Slowly lower your body down to the ground.
Inhale, straighten your arms and look up and back while squeezing your glutes and keeping your chest lifted. This is Upward Dog Pose.
Exhale, press your palms into the ground and push your hips up and back while keeping your toes on the ground. Suck in your stomach and keep your elbows straight to feel a deep stretch in your lower back and hamstrings. This is Downward Dog Pose.

Duration: Perform all 3 movements for a total of 3 repetitions.

Pushup + Upward Dog + Downward Dog Flyer

Bodyweight Squat

WOW

Welcome to February and your Workout of the Week, February 5! This month we will highlight Riverside Adult Family Medicine, Module 6.

Dr. Faisal A Kanbar-Agha who works in AFM Module 6 will demonstrate 4 exercises he feels are essential in the workplace. Faisal is a fitness enthusiast and loves to exercise. He attends GTX classes at Lifetime Fitness, which focus on strength and cardiovascular endurance. These classes are very challenging as they focus on elevating and varying heart rate zones. Faisal also tries to exercise in the workplace when he has free time.

When he’s not with patients, he does quick energizing movements, such as squats, push-ups and other calisthenics movements. He also encourages his team to exercise, and they enjoy the healthy push.

Great job, Faisal! You and your team are an inspiration and keep up the great work!

Exercise: Bodyweight squat

How to perform: Stand up tall and place your hands on your hips or in front of you. Inhale, push your hips back and sit down as if you are sitting in a chair. Brace your core and keep your chest lifted. Exhale, stand up tall and lock your knees and hips.

Duration: Perform for 10 repetitions.

Bodyweight Squat Flyer