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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

Standing Calf Stretch

WOW

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

WOW

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

WOW

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

WOW

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

WOW

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

Standing Side Lunge Stretch

WOW

Welcome to your Workout of the Week, December 17! This month we are highlighting Optical Center, Downtown Commons MOB.

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

Exercise: Standing Side Lunge Stretch

How to perform: Place your feet 3-4 feet apart. Bend your right knee and lean over to the right while keeping your left knee locked. Keep your spine upright and push your hips back.

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

Standing Side Lunge Stretch Flyer

Standing Shoulder Stretch

WOW

Welcome to your Workout of the Week, December 24! This month we are highlighting Optical Center, Downtown Commons MOB.

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 hands behind you. Lift your hands up and back while keeping your elbows straight. You should feel a deep stretch in your chest and shoulders.

Duration: Hold for 20 seconds.

Standing Shoulder Stretch Flyer

Standing Chest Opener

WOW

Welcome to your Workout of the Week, December 31! This month we are highlighting Optical Center, Downtown Commons MOB.

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

Exercise: Standing Chest Opener

How to perform: Place your left hand on a wall, ledge, or something you can hang onto. Turn your body to the right to stretch out your left chest.

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

Standing Chest Opener Flyer

Look Right and Look Left

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Welcome to your Workout of the Week, November 5! This month we are highlighting Pathology, Eureka Hospital.

Aaron A Perkins, Pathology Technician, will demonstrate these exercises. There are times where the Pathology work requires looking down and bending into awkward positions. They feel that stretches for the forearms and neck are essential to prevent workplace strains and sprains, so that will be this month’s focus.

Aaron has a long and extensive background with fitness and exercise. He has spent most of his life taking part in a diverse mix of sports including, but not limited to, snowboarding, swimming, soccer, wrestling, and golf. Throughout his life he has continued to enjoy the outdoors where he hikes and free dives several times a year. He continues to exercise regularly with free weights and attempts to do some sort of cardio a few times a week.

Great job, Aaron and Pathology! Keep up self-care and great job for modeling health and wellness in the workplace!

Exercise: Look right and look left

How to perform: Stand up tall and look over to the left. Ensure that your shoulder blades are pulled down and look over your shoulder. Relax into he stretch and release tension by exhaling slowly.

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

Look Right and Look Left Flyer