Fit4Me Program

Level A6 Day 1

Upper Body Flexibility

Seated Biceps Stretch

 

Begin the exercise while seated in a chair beside a table.
While resting one elbow on the table and bending the elbow to 90 degrees, grasp the wrist of that arm with the opposite hand.
Flex your bicep while your opposite hand simultaneously pushes your arm towards the table.
Once your arm is fully extended, return the elbow to a bent position.
Relax and repeat the movement five times with each arm.

Alternate Exercise: Standing Biceps Stretch

 

Towel Triceps Stretch

 

In a standing position, place one arm behind your back and bring it upwards as far as possible
Grasp a towel in your other hand, raise your arm over your head and bend your elbow
Grasp the other end of the towel with your lower hand and pull downwards.
Hold the stretch for 10 seconds at a position where a mild pull in the upper shoulder is felt.
Relax and repeat the movement five times with each arm.

Alternate Exercise: Triceps Stretch

 

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

 

Thumb Excursion

 

Begin in a seated position with one elbow bent to 90° and the palm of the hand pointed upwards.
Bend the thumb towards the base of the little finger and hold for five seconds.
Then attempt to spread the thumb away from the little finger again for five seconds.
Repeat the movement 10 times with each hand.

Alternate Exercise: Finger Pickups

 

Lower Body Strength

Body Weight Squats

 

Begin the exercise by standing with both feet shoulder width apart.
Slowly bend the knees to reach a 90 degree angle in both knees.
Remember to use 2 seconds down, 3 seconds up timing.
Repeat the movement until you feel moderate fatigue in the thigh muscles.

Alternate Exercise: Short Arc Quadriceps Extension

 

One Leg Pillow Balance

 

Place a pillow on the floor in the middle of a room.
Stand on the pillow using only one leg, attempting to balance for 10 seconds.
You may position a chair close by to assist with balance.
Repeat this exercise five times with each leg.

Alternate Exercise: Step Ups

 

Isometric Ankle Eversions

 

Wearing your shoes, sit on a chair with the outside of your foot parallel to a rigid object such as a couch or wall.
Place the outside 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

 

One Leg Heel Raises

 

Stand with both feet shoulder width apart.
Lift one foot off the ground and raise the other heel off the floor to maximum height, then return it to the floor.
You may position a chair close by to assist with balance.
Repeat the movement 10 times with each foot.

Alternate Exercise: Heel Raises

 

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

Good work!