Exercise: Forearm curls How: (Resistance Bands) Anchor the band under your feet or at the bottom of a door, gripping the band with an underhand/ palms up grip to perform forearm curls. • Flex your wrist upward or backward against the pull of the band, focusing on a clean, controlled contraction rather than jerking. •
Exercise: Standing Hamstring Stretch How: • Set your stance: Stand tall with your feet placed hip-width apart. • Position your leg: Extend one leg forward with your heel on the floor (or resting lightly on a low step, curb, or chair) and your toes pointing upward toward the ceiling. • Maintain alignment: Keep a slight
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Exercise: IT Band Stretch How: Did you know: The IT Band is a thick band of fibrous tissue running from the outside of your pelvis, across the hip, down the outer thigh, and attaching just below the outer knee. Because it anchors multiple core, hip, and leg muscles, tension or dysfunction in the IT band
Exercise: Chest Press, with either Resistance Bands or Dumbbells How: Using resistance bands:Secure the Band: Secure a resistance band with handles or a loop band to a sturdy anchor point (such as a door anchor, squat rack, or pole) at about chest height. (Alternatively, you can loop the band around your upper back or shoulder
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Exercise: Standing Lumbar Extensions How: Standing Lumbar Extension: Stand with your feet shoulder-width apart and place your hands on your lower back with fingers pointing down. Gently press your hips forward and arch your upper body back, lifting your chest toward the ceiling to counter slouching. Hold for 15 to 20 seconds. Perform first thing
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Exercise: Mindful Monday How: Mindful Monday: 5-4-3-2-1″5 – See: Acknowledge five things you can see around you. Notice details like color, shape, or texture, such as a cup, the sunrise, or a plant. 4 – Feel: Acknowledge four things you can touch. Focus on physical sensations like the ground beneath your feet, the comfort of
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Exercise: Walking Wednesday, with some moderate hills! How: Walking Wednesday, with some hills! Aim for 6-8 minutes of walking each hour, between meetings. Or aim for a 40-50 minute longer walk at some point today. Incorporate a small to moderate hill into your walk. Change your normal route, to include that neighborhood hill you avoid.
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Exercise: Single Arm Bent over Rows How: Single arm bent over rows: Select your weight: Pick a light to moderate resistance band or dumbbell. With bands, you can perform this standing up straight or hinged, and bent at the waist. The weights or resistance band can be low weight. With weights, have one hand on
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Exercise: Standing Calf Raises How: Perform while standing with your feet shoulder width apart and stable. Raise both of your heels off the ground 1-3 inches. Repeat for 20-30 reps. This is a great exercise to do while standing at the sink or a raised cabinet surface. Go at your own pace. To alternate the
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