AlaskaCare Employee Wellness Program Exercises
Warning: Before engaging in any exercise regimen, you should consult a physician.
Exercise is for more than just how your body looks. Try some simple moves to relieve stress, become more energetic, and gain confidence.
Muscles Worked: The overhead press works the deltoids, which are the main muscles of the shoulders.
Description: This exercise can be performed on a stability ball, seated on a bench, or standing (shown).
- To begin, align your body so your ears, shoulders, and hips are in line.
- Keeping your stomach muscles tucked, lift your arms to shoulder height and bend at the elbows with your palms facing forward.
- Straighten your arms overhead and lower back to starting position.
Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.
- Lie on your side with your legs extended out.
- Place your elbow directly under your shoulder. Your head, shoulder, hip, and ankle should all be in alignment with one another.
- Tighten the abdominal muscles and lift at the hips. Hold for about 3 seconds and then lower back down. During this motion watch that you don't let your hips rotate.
Perform this exercise 3 to 4 repetitions and rest. Repeat this sequence up to 2 more times.
- Start in good alignment: Stand up straight with ear over shoulder, over knee, over hip.
- Next, position yourself in a split stance by placing one foot in front of the body and the other foot behind (left photo). This creates a supportive base.
- Lower yourself straight down, while keeping your front knee over your toe (right photo).
- Press back up to starting position.
Do 8 to 10 repetitions on each leg. Rest and repeat sequence 1 to 2 more times.
Beginner? —hold on to the back of a sturdy chair.
Advanced? —hold dumbbells in your hands as you lower and raise.