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 Foot Stretch
Standing Soleus Stretch
Now that the weather is (finally!) cooler, this month’s WOW’s will focus on stretching the muscles of the feet. Walking is a great way to add in fitness throughout your day, and it’s a good idea to stretch out your legs as they can become tired throughout the workday.
Exercise: Standing soleus stretch.
How to perform: This stretch is very similar to the calf stretch with one variation. Stand up tall and place your left foot in front of you and place your right foot behind you. Bend the front knee and bend the back knee while shifting your bodyweight to your toes and maintaining an upright spine. You should feel a deep stretch in the calf and ankle muscles of the right leg.
Duration: Hold for 30 seconds and repeat on both sides.
Standing Calf Stretch
Now that the weather is (finally!) cooler, this month’s WOW’s will focus on stretching the muscles of the feet. Walking is a great way to add in fitness throughout your day, and it’s a good idea to stretch out your legs as they can become tired throughout the workday.
Exercise: Standing calf stretch.
How to perform: Stand up tall and place your left foot in front of you and place your right foot behind you. Bend the front knee and keep the back knee locked while keeping both feet on the ground. You should feel a deep stretch in the backside of your right leg.
Duration: Hold for 30 seconds and repeat on both sides.
Standing Hip Flexor With Chair
September is here! This month’s WOW’s will focus on stretching out the hip flexors. The hip flexors are a group of muscles that bring your thigh towards your stomach. These muscles have the tendency to become weak and tight if you sit or have poor posture.
Regular practice of stretching and strengthening the hip flexors will improve posture, core strength, and decrease hip pain.
Exercise: Standing hip flexor stretch w/chair.
How to perform: Stand up tall and place your right foot on a chair and gently lean forward while keeping the spine upright and left foot flat on the ground. You should feel a deep stretch in the left hip flexor and inner groin.
Duration: Hold for 30 seconds and repeat on both sides.
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