Author: Susan Countryman

Welcome to your Workout of the Week, August 13th!  This month we are highlighting Health Education, Corporate Health Promotion and Lifestyle Medicine.

Tamara Wilgus, CHES and Registered Yoga Teacher 200, will demonstrate essential stretches for the workplace.  Tamara has a broad range of exercise background, which includes running, stretching, yoga, and mindfulness.  She is passionate about helping communities improve their health and wellbeing through balanced nutrition and movement.

The Corporate Health Promotion and Lifestyle medicine team improves their health through taking stretching and mindfulness breaks throughout the day.  Most of us can sit for long periods of time due to meetings and computer usage.  To combat this, this team encourages one another to go for walks, stretch, go outside for sunshine, and disconnect from electronics.  This team also supports one another by creating a cohesive and supportive environment where everyone is thriving in the workplace and outside of it.

Exercise: Wall Push-up

How to perform: Place your hands against a wall.  Inhale, slowly lower your body to the wall while keeping your spine straight.  Exhale, push your body away from the wall and straighten your elbows.  This exercise strengthens your upper body.

Duration: Perform 8 repetitions.

Wall Push Ups Flyer

Welcome to your Workout of the Week, August 20th!  This month we are highlighting Health Education, Corporate Health Promotion and Lifestyle Medicine.

Tamara Wilgus, CHES and Registered Yoga Teacher 200, will demonstrate essential stretches for the workplace.  Tamara has a broad range of exercise background, which includes running, stretching, yoga, and mindfulness.  She is passionate about helping communities improve their health and wellbeing through balanced nutrition and movement.

The Corporate Health Promotion and Lifestyle medicine team improves their health through taking stretching and mindfulness breaks throughout the day.  Most of us can sit for long periods of time due to meetings and computer usage.  To combat this, this team encourages one another to go for walks, stretch, go outside for sunshine, and disconnect from electronics.  This team also supports one another by creating a cohesive and supportive environment where everyone is thriving in the workplace and outside of it.

Exercise: Tree Pose

How to perform: Place your right foot against your left calf while balancing on your left foot.  Reach both arms above your head, keep your chest lifted, and breathe in and out through the nose to balance your mind and body.  This stretch helps loosen your shoulders and improves balance and stability.

Duration: Hold for 20 seconds and repeat on the right and left side.

Tree Pose Flyer

Welcome to your Workout of the Week, August 27th!  This month we are highlighting Health Education, Corporate Health Promotion and Lifestyle Medicine.  

Tamara Wilgus, CHES and Registered Yoga Teacher 200, will demonstrate essential stretches for the workplace.  Tamara has a broad range of exercise background, which includes running, stretching, yoga, and mindfulness.  She is passionate about helping communities improve their health and wellbeing through balanced nutrition and movement.

The Corporate Health Promotion and Lifestyle medicine team improves their health through taking stretching and mindfulness breaks throughout the day.  Most of us can sit for long periods of time due to meetings and computer usage.  To combat this, this team encourages one another to go for walks, stretch, go outside for sunshine, and disconnect from electronics.  This team also supports one another by creating a cohesive and supportive environment where everyone is thriving in the workplace and outside of it.

Exercise: Twisted Goddess Stretch

How to perform: Push your hips back and position your body into a deep squat.  Place your right elbow against your right knee and reach your left arm above your head.   Stretch your arms in opposite directions and keep your core engaged.  This stretch opens your upper body and builds lower leg and core strength.

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

Twisted Goddess Stretch Flyer

Welcome to your Workout of the Week!  This month we are highlighting Radiology, Roseville.  

Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises.  Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.

His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.

More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.

Exercise: Seated cat/cow

How to perform: Sit up tall in your chair.  Inhale, place your hands on your lap and look up to the ceiling, keep your chest lifted, and sit up as tall as you can.  Your spine should be upright as you look up to the ceiling.  Exhale, look down to the ground, round your shoulders, and curve your spine.

This stretch helps alleviate tight back muscles and improve spine mobility.

Duration: Perform throughout the day to improve spine health.  

Flyer for Seated Cat/Cow

Welcome to your Workout of the Week, July 9!  This month we are highlighting Radiology, Roseville.  

Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises.  Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.

His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.

More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.

Exercise: Seated Neck Stretch

How to perform: Sit up tall in your chair.  Inhale, place your hand on the side of your head while maintaining a straight spine.  Exhale, look down and gently round your upper neck.  Continue to breathe throughout the stretch and relax the upper spine muscles. 

This stretch can help improve neck mobility and reduce neck pain.

Duration: Hold for 10-20 seconds and perform throughout the day

Seated Neck Stretch Flyer

Welcome to your Workout of the Week, July 16th!  This month we are highlighting Radiology, Roseville.  

Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises.  Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.

His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.

More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.

Exercise: Seated Chest and Upper Back Stretch

How to perform: Sit up tall in your chair.  Inhale, place your hands on your ears, keep your elbows up and back, and look up to the ceiling while maintaining a straight spine.  Exhale, bring your elbows in front of you, look down to the ground, and round your spine.    

This stretch can help improve upper spine mobility and improve thoracic flexibility.  

Duration: Hold for 10-20 seconds and perform throughout the day.   

Seated Chest and Upper Back Stretch Flyer

Welcome to your Workout of the Week, July 23!  This month we are highlighting Radiology, Roseville.  

Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises.  Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.

His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.

More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.

Exercise: Seated Triceps and Shoulder Stretch

How to perform: Sit up tall in your chair and reach your right arm above your head and left arm behind you.  Try to interlace your fingers behind you to stretch out your shoulder and your triceps.  If this is too difficult, you can use a towel or a shirt to hang onto.   

This stretch can help improve shoulder, chest, and thoracic flexibility.  

Duration: Hold for 10 seconds and perform throughout the day.   

Seated Triceps and Shoulder Stretch Flyer

Welcome to your Workout of the Week, July 30th!  This month we are highlighting Radiology, Roseville.  

Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises.  Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.

His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.

More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.

Exercise: Seated Hamstring Stretch   

How to perform: Sit up tall in your chair and place both hands on your hips.  Straighten out your right leg and keep the right knee locked.  While maintaining a straight spine, hinge at the hip and lean your body forward.  You should feel a deep stretch in your calf and the back of your leg.  

This stretch can help reduce lower back and hip tightness/stiffness.

Duration: Hold for 20 seconds and repeat throughout the day.  

Seated Hamstring Stretch Flyer  

Welcome to your Workout of the Week, June 4!  Folsom Physical Therapy will demonstrate this month’s exercises.

Justin Luz, Senior Physical Therapist, and Tiffany Yu, Senior Physical Therapist, will go over exercises they feel are essential in the workplace. 

Justin has been a Physical Therapist for 5 years and has been with Kaiser Permanente for 4 years.  He loves to lift weights, mountain bike, and play in-door soccer. In his spare time, he enjoys spending time with his 3 sons.

Tiffany has been a Physical Therapist for 10 years and has been with Kaiser Permanente for 4 years.  She loves exercising and has recently developed a passion for bodyweight, mobility, and calisthenic exercises.

Exercise:  Standing W holds

How to perform:

• Setup: Begin standing upright with your elbows bent to 90 degrees.
• Movement: Slowly rotate your arms outward as you squeeze your shoulder blades downward and together. Hold briefly, then return to the starting position and repeat.
• Tip: Make sure to maintain a gentle chin tuck and do not shrug your shoulders during the exercise.

Duration:  Perform 1 set for 5 reps (5 sec hold) for 3x per day.

Standing W Flyer

Welcome to your Workout of the Week, June 11!  Folsom Physical Therapy will demonstrate this month’s exercises.

Justin Luz, Senior Physical Therapist, and Tiffany Yu, Senior Physical Therapist, will go over exercises they feel are essential in the workplace. 

Justin has been a Physical Therapist for 5 years and has been with Kaiser Permanente for 4 years.  He loves to lift weights, mountain bike, and play in-door soccer. In his spare time, he enjoys spending time with his 3 sons.

Tiffany has been a Physical Therapist for 10 years and has been with Kaiser Permanente for 4 years.  She loves exercising and has recently developed a passion for bodyweight, mobility, and calisthenic exercises.

Exercise:  Wall Angels

How to perform:

• Setup: Begin in a standing upright position with your back against a wall.
• Movement: Raise your arms out to the side with your elbows bent to 90 degrees, and rest them against the wall. Slowly slide your arms straight up the wall, then lower them back to the starting position and repeat.
• Tip: Make sure to keep your back and arms in contact with the wall, and do not shrug your shoulders or arch your lower back during the exercise. Only raise your arms as far as you can without causing pain.

Duration:  Perform 1 set for 10 reps, 3x per day.

Wall Angels Flyer