Fit4Me Program

Level A12 Day 1

Upper Body Flexibility

6 Direction Neck Stretch

 

Sit or stand with the neck in a neutral position.

Use 1 or 2 hands to gently stretch the neck in each of six directions.

Flexed forward, extended backwards, flexed to the left and right, rotated to the left and right.

To add a strength component to your exercises, once the neck is fully stretched in one direction, use your hands to resist the movement of the neck back to neutral position, holding for 10 seconds in each direction.

Alternate Exercise: Shoulder Stretch

 

Standing Chest Stretch

 

Stand straight up facing an open doorway
Keep your elbows bent to 90 degrees and at shoulder height
Place your palms and forearms on both sides of the door frame
Slowly lean your entire body forward and hold the stretch for 10 seconds.
Relax and repeat the movement five times.

Alternate Exercise: Seated Chest Stretch

 

Wrist Flexor Stretch

 

In a sitting or standing position, bend one wrist backward.
Place the back of the other hand against the upper portion of the fingers of the hand.
Press the heel of your hand against your fingers to a position where a mild pull in the forearm muscles is felt. Hold the stretch for 10 seconds.
Relax and repeat the movement five times with each wrist.

Alternate Exercise: Wrist Waves

 

Standing Arm Pull

 

Begin the exercise in a standing position, with your arms at your side.
Interlock your fingers behind your back with your palms facing away from your back and pull your hands down slowly. Inhale.
Lift your chest slightly towards the ceiling.
Hold that position for 10 seconds, then release your hands and slowly return to the starting position.
Repeat the movement 10 times.

Alternate Exercise: Medial Shoulder Stretch

 

Lower Body Strength

Ankle Flexion with Tubing

 

Sit on the floor with both legs extended out in front of you.
Holding each end of the tubing, loop the tubing under the balls of one foot.
Beginning with your foot pointed up towards the ceiling, point your foot forward, hold the position for 5 seconds and slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: One Leg Heel Raise

 

Hip Extension with Tubing

 

Tie the tubing around both ankles and kneel down on all fours.
Slide the tubing down one leg and under the arch of the foot and extend that leg straight back so that your toes rest on the floor.
Lift your extended leg upwards no higher than your buttocks, and slowly return.
Ensure that your abdominal muscles are contracted and your back remains flat throughout the exercise.
Repeat the movement 10 times with each leg.

Alternate Exercise: Standing Hamstring Curls

 

Kick Backs with Tubing

 

Tie the tubing around both ankles and kneel down on all fours.
Slide the tubing down one leg and under the arch of the foot.
Starting with both knees parallel, extend your hip and legs straight back lifting no higher than your buttocks, and slowly return.
Ensure that your abdominal muscles are contracted and your back remains flat throughout the exercise.
Repeat the movement 10 times, then with the other leg.

Alternate Exercise: Standing Hamstring Curls

 

Hip Adduction with Tubing

 

Stand with both feet shoulder width apart.
Attach one end of the tubing to a table leg at floor level, and the other end to the ankle of the foot closest to the table.
Pull your leg in towards the opposite leg, and slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: Seated Groin Squeeze

 

Once you have completed the exercises, open your Fit4Me Calendar and check off the corresponding date.

Good work!