WOW

Standing Shoulder Stretch

Welcome to your Workout of the Week, February 4! This month we are highlighting Radiology and Mammography Department, at Roseville Medical Center.

Renee Smedley, Radiologic Technologist, will demonstrate this month’s exercises. They will focus on shoulder and wrist stretches, as these are common areas where this group experiences discomfort.

Renee has recently started working out at the gym for strength training. She hired a personal trainer to help with lifting mechanics and how to strength train properly. She has found that it can be challenging getting up early and going to the gym, but afterwards she loves the way it makes her feel and enjoys the additional increased energy.

In addition, her family shares skiing as a family hobby. Renee started skiing at the age of 38, and both she and her husband understood the importance of a healthy and active family. They all enjoy winter activities in the snow and have been active every winter season. It brings her great joy to see both herself and her children grow in the sport. She is grateful, happy, and joyful, and she looks forward to continuing these winter traditions for many years to come.

Exercise: Standing Shoulder Stretch.

How to perform: Place your right arm across your chest and pull on your right elbow with your left arm. To deepen the stretch, look over your right shoulder and keep your elbow straight.

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

Standing Shoulder Stretch Flyer

Standing Forearm Stretch

WOW

Welcome to your Workout of the Week, February 11! This month we are highlighting Radiology and Mammography Department, at Roseville Medical Center.

Exercise: Standing Forearm Stretch.

How to perform: Place your right palm facing up and use your left hand to pull on your right fingers. Keep your right palm up and keep your right elbow locked.

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

Standing Forearm Stretch Flyer

Standing Shoulder and Chest Stretch

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Welcome to your Workout of the Week, February 18! This month we are highlighting Radiology and Mammography Department, at Roseville Medical Center.

Exercise: Standing Shoulder and Chest Stretch.

How to perform: Place hands behind you and lift your arms up and keep your elbows straight. Gently lean your body forward while simultaneously lifting your arms back.

Duration: Hold for 20 seconds and repeat multiple times throughout the day.

Standing Shoulder and Chest Stretch Flyer

Standing Side Bend Stretch

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Welcome to your Workout of the Week, February 25! This month we are highlighting Radiology and Mammography Department, at Roseville Medical Center.

Exercise: Standing Side Bend Stretch.

How to perform: Reach your left arm above your head and lean over to the side. You should feel a deep stretch in your side body and ribcage.

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

Standing Side Bend Stretch Flyer

Standing Elevated Hamstring Stretch

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Welcome to your Workout of the Week, January 7! This month we are highlighting AFM MED 125, Folsom.

Terrie Hallums, Medical Assistant, will be demonstrating stretches for the legs and hips. Terrie has been with Kaiser Permanente for 17.5 years. Her fitness background includes over 10 years of competitive taekwondo. However, she injured her knee in kickboxing last year and is now looking at low impact exercises such as stretching and stationary biking. She hopes to recover from meniscus surgery and get back into more mountain biking and hiking. Get well soon, Terrie!

She lives in the mountains and has several acres with farm animals and gardens to maintain, while still admiring the beauty of nature. She loves spending time and tending to animals and her dogs. Family time is very important to Terri, and her family loves camping, off-road activities, and enjoying all that the mountains have to offer.

The stretches for this month are her personal favorite for warming up and getting ready for taekwondo.

Exercise: Standing Elevated Hamstring Stretch

How to perform: Place your heel on a chair and keep both knees straight. Place your hands on your hips and lean your body forward to stretch the back of your leg. Flex your toes toward your face and feel a deep stretch in the back of your legs.

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

Standing Elevated Hamstring Stretch Flyer

Standing Calf Stretch

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Welcome to your Workout of the Week! This month we are highlighting AFM MED 125, Folsom.

The stretches for this month are her personal favorite for warming up and getting ready for taekwondo.

Exercise: Standing Calf Stretch

How to perform: Place your right foot in front and left foot behind you. Bend your right knee and gently lean forward while keeping the back leg on the ground. Ensure both feet are on the ground and feel a deep stretch in your left calf and ankle.

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

Standing Calf Stretch Flyer

Forward Fold

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Welcome to your Workout of the Week, January 21! This month we are highlighting AFM MED 125, Folsom.

The stretches for this month are her personal favorite for warming up and getting ready for taekwondo.

Exercise: Forward Fold

How to perform: This stretch may cause back discomfort, so move accordingly! Since Terrie has great hamstring and hip mobility, she’s able to fold in half while placing her hands on the ground. If you can do this without any excessive pain, try this stretch.

If you are not as mobile as Terrie or have had a back injury, you can fold in half with bent knees and gently place your hands behind your legs. Try whichever stretch that feels best for you.

Duration: Hold for 10 to 20 seconds.

Forward Fold Flyer

Standing Knee Stretch With Ankle Rotation

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Welcome to your Workout of the Week, January 28! This month we are highlighting AFM MED 125, Folsom.

The stretches for this month are her personal favorite for warming up and getting ready for taekwondo.

Exercise: Standing Knee Stretch With Ankle Rotation

How to perform: Stand up tall bring your knee to your chest. While pulling your knee up, rotate your ankle and maintain balance and stability. You can place your hand on a chair or ledge to support you and then work your way up to balancing on one leg.

Duration: Hold for 20 while rotating your ankle and repeat on both sides.

Standing Knee Stretch With Ankle Rotation Flyer

Standing Tricep Stretch

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Welcome to your Workout of the Week, December 3! This month we are highlighting Optical Center, Downtown Commons MOB.

Alexis San Luis, Optical Sales Dispenser, will demonstrate these stretches to combat sitting for extended periods of time. Sitting can cause lower back and upper body stiffness, so it’s essential to move and stretch frequently in the workplace.

Alexis has a long and extensive fitness background. She started Taekwondo when she was 11 and currently holds a student black belt. She also has experience in judo and jujitsu as well. She has competed in Tough Mudder and Spartan Races for teamwork, comradery, and to challenge her fitness goals. Currently, she enjoys roller-skating and rock climbing when she has free time. Finally, she is excited to deepen her yoga practice and will take a 200-hour Yoga Teacher Training in February with Doma Yoga Studio in Midtown.

Great job, Alexis and Optical Center! Thank you for role modeling health and wellness in the workplace.

Exercise: Standing Tricep Stretch

How to perform: Stand up tall and reach for your elbow pull on your left tricep. Push your hips off to the left as you lean to the right. You should feel a deep stretch in the back of your arm all the way down to your hip.

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

Standing Tricep Stretch Flyer

Standing Shoulder Stretch

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Welcome to your Workout of the Week, December 10! This month we are highlighting Optical Center, Downtown Commons MOB.

Alexis San Luis, Optical Sales Dispenser, will demonstrate these stretches to combat sitting for extended periods of time. Sitting can cause lower back and upper body stiffness, so it’s essential to move and stretch frequently in the workplace.

Great job, Alexis and Optical Center! Thank you for role modeling health and wellness in the workplace.

Exercise: Standing Shoulder Stretch

How to perform: Stand up tall and place your left arm across your body. Pull on your left elbow to feel a deep stretch in your left shoulder.

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

Standing Shoulder Stretch Flyer