Author: Susan Countryman

Welcome to your Workout of the Week, May 8, 2024!  We will focus on stretching out the neck this month.

Laura Tinti, Associate Chief Administrative Officer, will demonstrate how to stretch out your neck.  Laura is a fitness enthusiast and loves to walk, weight train, and practice yoga.  Keep up the great work!

Exercise: Look right and look left.

How to perform: Look over your shoulder to feel a deep stretch along the side of your neck.  Switch and look over the other side.

Duration: Hold for 10 seconds for each exercise and repeat multiple times throughout the day.

Flyer Look Right and Look Left

Welcome to your Workout of the Week, May 22, 2024!  We will focus on stretching out the neck this month.

Laura Tinti, Associate Chief Administrative Officer, will demonstrate how to stretch out your neck.  Laura is a fitness enthusiast and loves to walk, weight train, and practice yoga.  Keep up the great work!

Exercise: Assisted ear to shoulder stretch.

How to perform:  Bring your ear to your shoulder without shrugging your shoulder up.  Then place your hand on your side of your head and gently pull the neck lower to the ear.  You should feel a deep stretch on the side of your neck.  Switch to the other side.

Duration: Hold for 10 seconds for each exercise and repeat multiple times throughout the day.

Flyer for Assisted Ear to Shoulder Stretch

Welcome to your Workout of the Week, May 29, 2024!  We will focus on stretching out the neck this month.

Laura Tinti, Associate Chief Administrative Officer, will demonstrate how to stretch out your neck.  Laura is a fitness enthusiast and loves to walk, weight train, and practice yoga.  Keep up the great work!

Exercise: Neck massage.

How to perform:  Place your fingers on the side of your neck and gently massage.  Press your fingers in as you look up, look down, look right, and look left.  These muscles tend to get tight with computer usage and massage can help alleviate some of the pain.

Duration: Massage for 20 seconds on both sides and repeat throughout the day.

Flyer for Neck Massage 

Welcome to your Workout of the Week, April 3, 2024!  This month we will focus on squats so get ready to feel the burn!

Kimberly Menzel, Senior Vice President-Area Manager Hospital Administrator will demonstrate the exercises for this month.  Kimberly is an avid walker and walks regularly during her free time.  When she’s not walking, she attends Orange Theory for weekly exercise classes.

Exercise: Bodyweight Squat

How to perform: Stand up tall and place your feet shoulder width apart.  Inhale, bend your knees and push your hips back as if you are sitting in a chair while keeping the stomach sucked in and spine upright.  Lower yourself until your thighs are parallel to the ground or bend your knees at 45 degrees if you need to modify. Exhale, stand up tall and repeat.

Duration: Perform 10 to 12 repetitions with good form.

Flyer For Bodyweight Squat

Welcome to your Workout of the Week, April 10, 2024!  This month we will focus on squats so get ready to feel the burn!

Kimberly Menzel, Senior Vice President-Area Manager Hospital Administrator will demonstrate the exercises for this month.  Kimberly is an avid walker and walks regularly during her free time.  When she’s not walking, she attends Orange Theory for weekly exercise classes.

Exercise: Squat with Chest Opener

How to perform: Stand up tall and place your feet shoulder width apart.  Place both hands on your ears to open your chest and shoulders.  Maintain this position as you squat to stretch your chest and exercise your legs.

Duration: Perform 10 to 12 repetitions with good form.

Flyer For Squat With Chest Opener

Welcome to your Workout of the Week, April 17, 2024!  This month we will focus on squats so get ready to feel the burn!

Kimberly Menzel, Senior Vice President-Area Manager Hospital Administrator will demonstrate the exercises for this month.  Kimberly is an avid walker and walks regularly during her free time.  When she’s not walking, she attends Orange Theory for weekly exercise classes.

Exercise: Squat and reach.

How to perform: Push your hips back and squat down.  Then place your left elbow on the inside of your left knee as you reach your right hand up above your head.  Twist and look over your shoulder to deepen into the stretch.  Then switch to the other side.

Duration: Perform 10 repetitions total on the right and left side.

Flyer For Squat and Reach

Welcome to your Workout of the Week, April 24, 2024!  This month we will focus on squats so get ready to feel the burn!

Kimberly Menzel, Senior Vice President-Area Manager Hospital Administrator will demonstrate the exercises for this month.  Kimberly is an avid walker and walks regularly during her free time.  When she’s not walking, she attends Orange Theory for weekly exercise classes.

Exercise: Bodyweight Squat with Forward Reach

How to perform: Squat down and push your hips back while reaching your arms in front.  Keep your elbows straight and lift your chest.  Try to squat until your thighs are parallel to the ground or bend your knees to a 45 degree angle.

Duration: Perform 10 repetitions with good form.

Flyer For Bodyweight Squat With Forward Reach

Welcome to your Workout of the Week, March 6, 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 Bicep Curl

How to perform: Stand up tall place the resistance band under your foot.  Exhale, bend your elbows and bring the band up to your shoulders.   Inhale, slower lower the band back down to starting position.

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

Flyer For Resistance Band Bicep Curl

Welcome to your Workout of the Week, March 13, 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 Upright Row

How to perform: Stand up tall and step on top of the band.  Hold the handles with your palms facing inwards.  Exhale, pull the band to your chin and keep your elbows up.  Then inhale, release the band back to starting position.

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

Flyer For Resistance Band Upright Row