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Standing Resistance Band Bicep Curl

Standing Resistance Band Bicep Curl

Welcome to your Workout of the Week, March 4th!  This month we are highlighting Ophthalmology, Point West.  This month’s workout will focus on resistance band exercise to build and tone your muscles! 

Kasey Siters, Vision Services Assistant II, will demonstrate these exercises.  She has over 18 years of experience in Ophthalmology and she loves to exercise.  She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks. 

Exercise: Standing Resistance Band Bicep Curl 

How to perform: Step your right foot over the resistance band and hold the band’s handles.  Inhale, bend your elbows and curl the band up.  Exhale, slowly lower the handles back to starting position.  Brace your core and keep an upright posture throughout the exercise.

Duration: Repeat for 10 repetitions.  

Standing Resistance Band Bicep Curl Flyer

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Resistance Band Upright Row

Resistance Band Upright Row

Welcome to your Workout of the Week, March 11!  This month we are highlighting Ophthalmology, Point West.  This month’s workout will focus on resistance band exercise to build and tone your muscles! 

Kasey Siters, Vision Services Assistant II, will demonstrate these exercises.  She has over 18 years of experience in Ophthalmology and she loves to exercise.  She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks. 

Exercise: Resistance Band Upright Row     

How to perform: Place your right foot over the band.  Inhale, bend your elbows and pull up to the chin.  Brace your core and avoid any wobbling or shaking.  Exhale, slowly lower the band back to starting position.

Duration: Repeat for 10 repetitions.  

Resistance Band Upright Row Flyer

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Standing Resistance Band Squat

Standing Resistance Band Squat

Welcome to your Workout of the Week, March 18th!  This month we are highlighting Ophthalmology, Point West.  This month’s workout will focus on resistance band exercise to build and tone your muscles! 

Kasey Siters, Vision Services Assistant II, will demonstrate these exercises.  She has over 18 years of experience in Ophthalmology and she loves to exercise.  She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks. 

Exercise: Standing Resistance Band Squat     

How to perform: Place both feet over the band and hold band by its handles on the outside of your arm.  Inhale, push your hips back and pretend as if you are sitting in a chair.  Exhale, stand up tall and return to starting position.  Brace your core and keep your chest lifted during this exercise.

Duration: Repeat for 10 repetitions.

Standing Resistance Band Squat Flyer

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Standing Band Pull Apart

Standing Band Pull Apart

Welcome to your Workout of the Week, March 25th!  This month we are highlighting Ophthalmology, Point West.  This month’s workout will focus on resistance band exercise to build and tone your muscles! 

Kasey Siters, Vision Services Assistant II, will demonstrate these exercises.  She has over 18 years of experience in Ophthalmology and she loves to exercise.  She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks. 

Exercise: Standing Band Pull Apart

How to perform: Hold the resistance band shoulder width apart.  Exhale, pull the band apart while keeping your elbows straight and squeeze your shoulder blades together.  Inhale, return the band back to start.   

Duration: Repeat for 10 repetitions.

Standing Band Pull Apart Flyer

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Standing Shoulder Stretch

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

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Standing Forearm Stretch

Standing Forearm Stretch

Welcome to your Workout of the Week, February 11!  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 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

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Standing Shoulder and Chest Stretch

Standing Shoulder and Chest Stretch

Welcome to your Workout of the Week, February 18!  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 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

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Standing Side Bend Stretch

Standing Side Bend Stretch

Welcome to your Workout of the Week, February 25!  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 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

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Standing Elevated Hamstring Stretch

Standing Elevated Hamstring Stretch

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

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Standing Calf Stretch

Standing Calf Stretch

Welcome to your Workout of the Week!  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 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

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