Fit4Me Program

Level A13 Day 1

Upper Body Flexibility

Seated Chest Stretch

 

Sitting on a chair, interlock your hands behind your head.
Ensure that the top of the chair is at mid chest level.
Lean your upper body backwards over the chair while simultaneously pulling your arms backward.
Hold the stretch for 10 seconds at a position where a mild pull in the chest is felt.
Relax and repeat the movement five times.

Alternate Exercise: Standing Chest Stretch

 

Table Triceps Stretch

 

Standing in front of a table, rest your forearms on the table so that your palms face upwards.
Bend forward and bring your shoulders to your wrist.
Hold the stretch for 10 seconds at a position where a mild pull in the triceps muscle is felt.
Relax and repeat the movement five times.

Alternate Exercise: Triceps Stretch

 

Finger Waves

 

Rest your forearm on a table with your fingers hanging over the edge.
Keep your fingers straight and bend at your knuckles up and down three times
Rest and repeat the movement 10 times with each wrist.

Alternate Exercise: Finger Pickups

 

Overhead Stick Lift

 

Begin the exercise by standing straight up and holding a stick, broom handle or cane with both hands in front of you, palms facing downwards.
Attempt to raise the stick as high overhead as possible, then return it to the starting position
Repeat the movement 10 times.

Alternate Exercise: Upper Back Stretch

 

Lower Body Strength

Ankle Eversion with Tubing

 

Sit in a chair with knees bent to 90 degrees, close to a table or other solid object.
Attach one end of the tubing to a table leg at floor level and the other end to the front of the foot furthest from the table.
Without moving your knee, turn your ankle so that the foot faces out and away from the opposite foot, and slowly return.
Repeat the movement 10 times with each ankle.

Alternate Exercise: Isometric Ankle Eversions

 

Leg Press with Tubing

 

Sit on the floor with your legs extended out in front of you.
Hold each end of the tubing with your palms facing each other and loop the tubing under one foot.
Bend that knee to 90 degrees as a starting position and take up the slack.
Extend your leg forward while keeping the back straight, then slowly return.
Repeat the movement 10 times with each leg.

Alternate Exercise: Isometric Knee Extensions

 

One Leg Heel Raises with Tubing

 

Stand with both feet shoulder width apart.
Tubing should be placed under the toes and held tight in both hands to increase resistance.
Lift one foot completely off the ground and raise the other heel off the ground to maximum height, then return to the ground.
Repeat the movement 10 times, then with the other leg.

 

Alternate Exercise: Heel Raises

 

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

Good work!