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 Hip Flexor and Reach
Standing Hip Flexor Stretch/Tree Pose
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/Tree Pose
How to perform: Stand up tall and grab the outside of your foot with your palm facing away from your body. Keep your hips level while pushing your knee down and back. A modification is to place foot on the outer calf instead of pulling on the foot.
Duration: Hold for 30 seconds and repeat on both sides.
Duration: Repeat for 12 repetitions and perform multiple times throughout the day.
Standing Quad and Hip Flexor Stretch
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 quad and hip flexor stretch.
How to perform: Stand up tall and pull on your left foot while pushing the left knee down. Maintain upright posture and use a chair for support as needed. This stretch opens your quadriceps and hip flexors.
Duration: Hold for 30 seconds and repeat on both sides.
Duration: Repeat for 12 repetitions and perform multiple times throughout the day.
Sit and Stand on Chair
Happy August! This month we are going to perform exercises in your chair. Even if you are sitting in a meeting or responding to emails, you can still add in exercise by using your chair and bodyweight.
Exercise: Sit and stand on chair
How to perform: Place your hands on your hips and sit down in your chair. Keep your stomach sucked in and your spine upright. Then stand up tall and lock out your hips.
Duration: Repeat for 12 repetitions and perform multiple times throughout the day.
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