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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.
Lay on your back, hug your knees to your chest with your hands on your knees OR under your knees.
Sit back towards heels, reach out with arms and press chest towards the floor.
Laying on back, feet on the floor, rotate knees to the side, use hand to increase the stretch.
Seated, cross one leg over the other, use opposite hand to pull knee across body enhancing the stretch.
Hands directly below shoulders, knees directly below hips, drop head down, arch back upward.
Hands directly below shoulders, knees directly below hips, drop belly down, rotate hips up and back, and lift chest.
Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.
Lay on your stomach with your head resting on your arms, keeping BOTH hips on the floor and your knee straight lift one leg off the ground.
**If needed, put a pillow or similar item under your stomach for comfort**
Repeat on opposite side.
Position yourself on the bench with arms crossed. Lower your upper body as shown. Lift your shoulder and trunk up, so you make a straight line from shoulders to ankle as shown. Pause and repeat exercise.
Lay on your stomach with your arms stretched out in front of you.
**Put a pillow or similar item under your stomach for comfort**
Elbow directly under shoulder, feet stacked, maintain completely straight body alignment as you lift hips off floor. Hold for 10-30 seconds for 2-4 reps.
Bottom leg bent to 90 degrees. Hold for 10-30 seconds for 2-4 reps. Repeat on opposite side.
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