Work Out of the Week (WOW)
Welcome to your WOW! A WOW is a short workout such as a tabata, strength training, stretching or stress management exercises that you can do in just a few minutes in your office or over your lunch hour. WOWs are a great way for you to stay on top of your exercise or emotional wellness program. Every week a new WOW will be added to keep you on your toes and excited!! So check back often to maximize your wellness program.
Standing Calf Stretch
Quadricep Stretch
Happy New Year and welcome to 2024! I hope this New Year brings you happiness, joy, and success in all areas of your life.
This month’s WOW’s will focus on stretching out your leg muscles. Sitting can cause the lower back, hips, and lower legs to become tight, so make sure you take frequent stretch breaks to loosen your muscles. We also have Katie Hoag, Associate Medical Group Administrator, to help demonstrate this month’s exercises.
Exercise: Quadricep stretch.
How to perform: Stand up tall and grab your left foot with your left hand. Pull the foot up and maintain balance by locking out your right knee and keeping your chest lifted. A modification can be to hold onto a wall for balance and support. You should feel a deep stretch on the front side of your thigh.
Duration: Hold for 30 seconds and repeat on both sides.
Hamstring Stretch
Happy New Year and welcome to 2024! I hope this New Year brings you happiness, joy, and success in all areas of your life.
This month’s WOW’s will focus on stretching out your leg muscles. Sitting can cause the lower back, hips, and lower legs to become tight, so make sure you take frequent stretch breaks to loosen your muscles. We also have Katie Hoag, Associate Medical Group Administrator, to help demonstrate this month’s exercises.
Exercise: Hamstring stretch.
How to perform: Step your left foot in front and keep your left knee locked and point your left toes to your face. Suck in your stomach and keep your spine upright as your reach for your left toes to stretch the back side of your left leg. Breathe in and out through your nose and relax into the stretch.
Duration: Hold for 30 seconds and repeat on both sides.
Forearm and Wrist Stretch
Happy Holidays! This month’s WOW will focus on massaging and stretching the muscles of your hand. Typing, texting, and other hand related work can make your forearms and fingers sore. Massage and stretching can help alleviate this pain so you can feel your best.
The more you can stretch out your hands, the quicker you can unwrap presents!
Exercise: Forearm and wrist stretch.
How to perform: Press your hands together with your fingertips facing upwards while lifting your elbows up. You should feel a deep stretch in your hands and forearms.
Duration: Hold for 30 seconds.
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