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Regular physical activity is safe for most people. However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.
Hold each stretch for 15-60 seconds and repeat 2-4 times.
Press Ups: Lay on stomach with hands on floor, press up (either to your elbows or with arms straight) making sure to keep hips on the floor.
Feet shoulder width apart, shoulders back, lean torso to the side, add arm reach for additional stretch. Repeat on opposite side.
Stand upright with good posture, clasp hands, raise arms above head, add slight upper back bend.
Start in child’s pose; shift hands to side.
Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.
Elbow directly under shoulder, feet stacked, maintain completely straight body alignment as you lift hips off floor; Modified: bottom leg bent to 90 ͦ.
Hands/elbows directly under shoulders, maintain a flat back and contract abdominal muscles; Variations: can be performed on knees to make plank easier; can be performed on forearms to make plank harder.
Maintain a neutral back and contract abdominals throughout, knees directly under hips, hands directly under shoulders.
Raise single leg to hip height or raise arm to shoulder height.
Raise opposite leg and arm simultaneously.
Contract abdominal muscles, maintain neutral spine, leave one leg relaxed on the floor, bring the other to 90˚, lower leg to the floor keeping it bent, return to start position.
Contract abdominal muscles, maintain neutral spine, bring knees to 90˚, lower one leg to the floor straightening it as you lower, return to starting position.
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