Author: Susan Countryman

Welcome to your Workout of the Week, March 20, 2024!  We will be working with a resistance band for this month’s workout.

Melissa Johnson, Chief Administrative Officer for Roseville, will demonstrate the exercises for this month.  Melissa loves to exercise and practices strength training regularly.  She understands the importance of taking care of her body and enjoys the challenge of weightlifting.

Exercise: Resistance Band Mid Back Pull

How to perform: Stand up tall and hold the band with your hands with palms facing down.  Exhale, pull the band apart and squeeze your shoulder blades together and keep your chest lifted.  Inhale, release the band back to starting position.

Duration: Perform 10 to 12 repetitions with good form and breathing.

Flyer For Resistance Band Mid Back Pull

Welcome to your Workout of the Week, March 27, 2024!  We will be working with a resistance band for this month’s workout.

Melissa Johnson, Chief Administrative Officer for Roseville, will demonstrate the exercises for this month.  Melissa loves to exercise and practices strength training regularly.  She understands the importance of taking care of her body and enjoys the challenge of weightlifting.

Exercise: Resistance Band Lateral Raise

How to perform: Stand on the band and hold the handles with palms facing in towards your body.  Exhale, lift the band up while keeping your elbows straight.  You can bend your elbows to make the exercise easier.  Inhale, slowly release the band to starting position.

Duration: Perform 10 to 12 repetitions with good form and breathing.

Flyer For Resistance Band Lateral Raises

Welcome to your Workout of the Week!  This month’s WOW’s will focus on stretching your shoulders.  Typing and excessive electronic use can cause your shoulders, neck, and chest to become stiff and sore.   Regular stretching can alleviate the pain and increase your range of motion.

This month we have Dr. Ryan Carver, Chief of Joy and Meaning in Medicine (JAMM).  Dr. Carver is active on his off days and loves to perform strength training, aerobic activity, and stretching.  He has a busy schedule but still finds time to exercise and practice self-care.  Way to go Dr. Carver and you are an inspiration!

Exercise: Standing tricep and shoulder stretch

How to perform: Stand up tall and pull on your left elbow with your right hand.  Keep your chest lifted and look straight ahead.  To deepen into the stretch, lean over to the right as you pull on your elbow.

Duration: Hold for 30 seconds and perform on both left and right side.

Flyer For Standing Tricep and Shoulder Stretch

Welcome to your Workout of the Week!  This month’s WOW’s will focus on stretching your shoulders.  Typing and excessive electronic use can cause your shoulders, neck, and chest to become stiff and sore.   Regular stretching can alleviate the pain and increase your range of motion.

This month we have Dr. Ryan Carver, Chief of Joy and Meaning in Medicine (JAMM).  Dr. Carver is active on his off days and loves to perform strength training, aerobic activity, and stretching.  He has a busy schedule but still finds time to exercise and practice self-care.  Way to go Dr. Carver and you are an inspiration!

Exercise: Standing shoulder and chest stretch

How to perform: Stand up tall and interlace your behind your back.  Lift your hands up and away from the body to feel a deep stretch in your shoulders and chest.

Duration: Hold for 30 seconds and perform multiple times throughout the day.

Flyer For Standing Shoulder and Chest Stretch

Welcome to your Workout of the Week!  This month’s WOW’s will focus on stretching your shoulders.  Typing and excessive electronic use can cause your shoulders, neck, and chest to become stiff and sore.   Regular stretching can alleviate the pain and increase your range of motion.

This month we have Dr. Ryan Carver, Chief of Joy and Meaning in Medicine (JAMM).  Dr. Carver is active on his off days and loves to perform strength training, aerobic activity, and stretching.  He has a busy schedule but still finds time to exercise and practice self-care.  Way to go Dr. Carver and you are an inspiration!

Exercise: Standing reach

How to perform: Stand up tall and interlace your fingers.  Reach your arms above your head and reach up and away from the ground.

Duration: Hold for 30 seconds and perform multiple times throughout the day.

Flyer For Standing Reach

Welcome to your Workout of the Week!  This month’s WOW’s will focus on stretching your shoulders.  Typing and excessive electronic use can cause your shoulders, neck, and chest to become stiff and sore.   Regular stretching can alleviate the pain and increase your range of motion.

This month we have Dr. Ryan Carver, Chief of Joy and Meaning in Medicine (JAMM).  Dr. Carver is active on his off days and loves to perform strength training, aerobic activity, and stretching.  He has a busy schedule but still finds time to exercise and practice self-care.  Way to go Dr. Carver and you are an inspiration!

Exercise: Shoulder stretch.

How to perform: Stand up tall place your right arm across your chest and pull your right elbow with your left hand.  Ensure the elbow is straight and look over your shoulder as you stretch.

Duration: Hold for 30 seconds and repeat on both sides.

Shoulder Stretch Flyer

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: Straight legged deadlift.

How to perform: Stand up tall and place your hands on your hips. Keep your spine upright and knees locked as you lean forward. Engage your core and prevent your spine from rounding. You should feel a deep stretch in the back of your legs and lower back. Stand up tall and return to starting position.

Duration: Repeat for 8 repetitions.

Straight Legged Deadlift Flyer

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: Standing figure 4 stretch.

How to perform: Stand up tall and place your left ankle on your right knee. Then, you can slightly bend your right knee and push your hip back to feel a deep stretch and opening in your left hip. Suck in your stomach and maintain an upright spine. Hand onto a wall or chair for support if needed.

Duration: Hold for 30 seconds and repeat on both sides.

Standing Figure 4 Stretch Flyer

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: Standing calf stretch.

How to perform: Place your right foot in front and your left foot behind you. Keep both toes facing the same direction and bend your front knee while keeping the back leg locked. Gently lean forward to feel a deep stretch in your left calf. Maintain an upright spine and look straight ahead.

Duration: Hold for 30 seconds and repeat on both sides.

Standing Calf Stretch Flyer

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.

Quadricep Stretch Flyer