Fit4Me Program

Level D2 Day 5

Upper Body Strength

1. Wrist Roller

 

Sit in a chair with knees flexed at 90 degrees.
Grip in both hands a broom stick or long thin wooden object.
Hold your arms out in front of you with your elbows extended and hands about 3 inches apart.
Roll one wrist forward while simultaneously rolling the other wrist backwards, like wringing out a wet towel, so that the stick is rolling forwards. Continue for 15 seconds.
Repeat the movement 3 times, then perform the exercise by rolling the stick in the opposite direction.

Alternate Exercise: Overhead Wrist Extensions

 

 

2. Isometric Shoulder External Rotations

 

Stand or sit beside a solid surface such as a door or wall. Keep your arm straight down with your elbow bent to 90°.
Place the back of the hand on the solid surface and attempt to rotate the elbow outwards for 5 seconds.
Rest and repeat the movement 10 times with each arm.

Alternate Exercise: External Rotation with Tubing

 

 

3. Shoulder Blade Touching

 

Stand straight up and have your arms hanging to your sides.
Attempt to touch the shoulder blades together by moving your shoulders backwards as far as possible; hold for five seconds.
Rest and repeat the movement 10 times.

Alternate Exercise: Chest Corner Stretch

 

 

4. Resisted Wrist Extension

 

Sit in a chair with one elbow bent to 90°, the wrist in a flexed position and the fingers straight.
Place the other hand across the back of the fingers.
Attempt to straighten the wrist, while holding the hand in place.
Hold the contraction for five seconds.
Rest and repeat the movement 10 times with each wrist.

Alternate Exercise: Wrist Flexor Stretch

 

Lower Body Flexibility

1. Straight Leg Calf Stretch

 

Lean with both hands against a wall with one leg bent and the opposite leg straight.
Keep the rear foot flat on the floor and shift your body forward towards the wall.
Feel the stretch in the upper calf area and hold the position for 10 seconds.
Rest and repeat the movement three times with each leg.

Alternate Exercise: Ankle Stretch

 

 

2. Plantar Arch Stretch

 

In a sitting position, cross one leg over the other, grabbing the foot with one hand.
Slowly pull your foot towards your shin, holding the position for 10 seconds.
Rest and repeat the movement three times with each foot.

Alternate Exercise: Toe Pointing

 

 

3. Floor Hamstring Stretch

 

Sit on the floor with one leg extended and your other leg bent so that your heel touches the inside thigh of the opposite leg.
Lower the outside thigh and calf of the bent leg to the floor.
Keeping your extended leg and lower back straight, move your upper body forward towards your thigh.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Table Hamstring Stretch

 

 

4. Standing Quadriceps Stretch

 

In a standing position, bend one leg and place your foot behind you resting on a chair or bed. You may want to place a chair in front of you to help with balance.
Keep your thighs close together and your back straight.
Slowly bend the front knee until you feel a stretch in the rear leg quadriceps muscle.
Hold the stretch for 10 seconds, rest and repeat the movement three times with each leg.

Alternate Exercise: Lying Quadriceps Stretch

 

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

Good work!