Fit4Me Program

Level A4 Day 1

Upper Body Flexibility

1. Triceps Stretch

 

Sit or stand with one arm raised overhead with the elbow bent.
Grasp the elbow with the opposite hand and slowly pull the elbow backward.
Hold the stretch for 10 seconds at a position where a mild pull in the shoulder is felt.
Relax and repeat the movement five times with each shoulder.

Alternate Exercise: Table Triceps Stretch

 

Medial Shoulder Stretch

 

Sit on the end of a bench or narrow chair with your arms in between your thighs, and your hands flat on the bench with your fingers pointed out towards either side.
Lower your body and lean towards one side.
Hold the stretch for 10 seconds at a position where a mild pull in the shoulder is felt.
Relax and repeat the movement five times with each shoulder.

Alternate Exercise: Standing 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

 

Shoulder Winging

 

Begin the exercise in a standing or sitting position.
Interlock your hands behind your head, keeping your elbows pointing forwards.
Slowly press your elbows back until your feel a slight stretch in your chest and shoulder area.
Hold the stretch for ten seconds, then release your elbows and let them glide back to the starting position.
Repeat the movement 10 times.

Alternate Exercise: Shoulder Extension Stretch

 

Lower Body Strength

Lunges

 

Stand with your feet shoulder width apart, and hands on your waist.
Step forward with one leg and bend your knees so that they are both approaching 90 degrees.
The back knee may touch the floor gently while your front thigh is parallel to the floor.
Return by straightening your knees and bringing your front leg back to the starting position.
Repeat the movement 10 times, then lead with the other leg.

Alternate Exercise: Seated Groin Squeeze

 

Toe Raises

 

Stand with both feet shoulder width apart, holding onto a wall or chair if required.
Raise toes off the floor to maximum height, hold the position for 5 seconds, then return to the ground.
Repeat the movement 10 times.

Alternate Exercise: Towel Pulls

 

Isometric Ankle Inversions

 

Wearing your shoes, sit on a chair with the inside of your foot parallel to a rigid object such as a couch or wall.
Place the inside of your foot directly on the object and attempt to rotate the foot so that the sole of the foot is pointing in the direction of the object.
Hold the position for 5 seconds, then repeat 10 times with each foot.

Alternate Exercise: Ankle ABC’s

 

Ball Squeeze

 

Sit on a chair with your legs extended forward and a small soccer or volleyball between your knees.
Lift your legs off the chair and squeeze the ball, holding the position for 10 seconds.
Relax the legs back to the chair, rest and repeat the movement 10 times.

Alternate Exercise: Short Arc Quads Extensions

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

Good work!