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.
Arms
Bench Dip
The bench dips works the following muscles: triceps
Description
This triceps exercise is simple and effective for training triceps muscles. You can perform it at home or in the gym.
- Place a bench behind your back, perpendicular to your body with your hands fully extended, seperated at shoulder width
- Your legs will be extended forward, bent at the waist and perpendicular to your torso
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm which should always be pointing down
- Exhale and use your triceps to bring your torso up again, lifting yourself back to the starting position
Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.
Notes
Warning: Do not fully extend or lock your elbows. This helps to keep the triceps muscle always in tension.
Source: http://www.bodybuilding.com/exercises/detail/view/name/bench-dips
Biceps Stretch
The bicep stretch works the following muscles: biceps
Description
This biceps exercise is simple and effective for training biceps muscles. You can perform it at home or in the gym.
- Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward
- Raise your arms up and hold until you feel a stretch in your biceps
Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.
Source: https://www.bodybuilding.com/exercises/detail/view/name/standing-biceps-stretch
The Boxer
The boxer works the following muscles: upper back, shoulders
Description
This arm, back, and shoulder exercise is simple and effective for training those muscles. You can perform it at home or in the gym.
- Stand with feet hip-width apart, knees bent, torso almost parallel to floor
- Hug elbows to sides, hands near chest
- Exhaling, extend left arm forward with palm down, right arm back with palm up
- Inhale and hug your arms to your torso
- Repeat, switching arms
Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.
Notes
Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground
Source: http://www.sparkpeople.com/resource/exercises.asp?exercise=110
One Arm Side Push Up
The one arm side push up works the following muscles: biceps, triceps, obliques
Description
This arm and core exercise is simple and effective for training biceps, triceps, obliques, and hips. You can perform it at home or in the gym.
- Lie on right side with left palm flat on the floor in front of shoulder, elbow bent
- Wrap right arm around rib cage and bend knees slightly
- Exhale, using left arm, push your torso up until arm is straight
- Inhale, Then lower upper body until shoulder is about an inch from the floor
Perform 10 to 12 repetitions and switch sides. Repeat this sequence up to 2 more times.
Notes
Special Instructions: Be sure to keep hips and feet planted on floor and shoulders away from ears.
Source: http://www.sparkpeople.com/resource/exercises.asp?exercise=139
Scissors
The scissor works the following muscles: deltoids, trapezius, rhomboids
Description
This arms exercise is simple and effective for shoulder muscles. You can perform it at home or in the gym.
- Stand with feet apart at shoulder width
- Stretch your arms to the side and bring them back to your front, the right hand should overlap the left
- Cross your right leg over in front of your left leg
- Stretch them to the side again and bring them back to the front, the left arm should overlap your right
- Cross your left leg over in front of your right leg, alternating legs with each repetition
Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.
Source: http://www.thefitindian.com/top-5-exercises-to-lose-arm-fat-at-home
Triceps Chair Dip
The triceps chair dips works the following muscles: triceps, deltoids, pectoralis major and pectoralis minor, latissimus dorsi, and the rhomboids.
Description
This triceps exercise is simple and effective for training triceps muscles. You can perform it at home or in the gym.
- Sit on the edge of a chair, place your hands on the chair at a 90-degree angle to your body
- Place your feet on the floor with your knees at a 90-degree angle
- Move your torso forward off the edge of the chair, supporting yourself with slightly bent arms
- Inhale, then slowly lower your body down by bending your elbows until they reach a 90-degree angle
- Exhale and press up by extending your arms
Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.
Advanced? —place your feet on a chair, or a weight on your legs
Notes
Warning: Do not fully extend or lock your elbows. This helps to keep the triceps muscle always in tension.
Source: http://www.dailymotion.com/video/xt8fle_triceps-exercises-dips-2-benches_sport
The Namaste
The Namaste works the following muscles: biceps, pectoralis major and pectoralis minor
Description
This exercise is simple and effective for training biceps muscles and pectorals. You can perform it at home or in the gym.
- Sit upright with feet flat on the floor
- Bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract
- Hold the prayer hands pushed together for 20 seconds
Perform 10 to 12 repetitions and rest. Repeat this sequence up to 2 more times.
Notes
Source: https://brightside.me/inspiration-health/6-brilliant-exercises-for-beautiful-arms-391310/
Shoulders
Arm Circles
The arm circles work the following muscles: shoulders, trapezius.
Description
This arm exercise is simple and effective for training shoulder and trapezius muscles. You can perform it at home or in the gym.
- Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Ten second movements equal one set and each circle equals one repetition.
Advanced? — As you get stronger you can use some light resistance such as small hand weights
Notes
Source: http://http://www.bodybuilding.com/exercises/detail/view/name/arm-circles
Isometric Shrugs
The isometric shrugs work the following muscles: shoulders, trapezius.
Description
This arm exercise is simple and effective for training shoulder and trapezius muscles. You can perform it at home or in the gym.
- Do 6 reps, pausing at the top of the movement for 6-10 seconds.
- While sitting upright, grab side of the chair as though you’re trying to lift yourself.
- Do an isometric contraction as if you’re trying to lift the seat of your chair while you’re sitting on it.
Notes
Source:https://www.mensjournal.com/health-fitness/7-muscle-building-exercises-you-can-do-at-your-desk/
Overhead Press
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.
Scapular Stability (Shoulder Blade Squeeze)
Scapular stabilization refers to a set of exercises that strengthen the shoulder girdle muscles to restore normal shoulder blade motion and position.
- Stand or sit with your back and neck straight. Your chin should be tucked in slightly and your shoulders should be back slightly.
- Keeping your shoulders down, slowly squeeze your shoulder blades together as hard and far as you can go without pain and provided you feel no more than a moderate stretch.
- Hold for 5 seconds and repeat 10 times.
The following basic scapular stability exercises should be performed approximately 3 times daily at first. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.
Source: PhysioAdvisor.com
Chest
Push-ups
The push-up exercises the pectoral muscles, triceps, and anterior deltoids, with benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
Description
Proper form is crucial to effectively performing this exercise.
- Keep your head in line with your torso throughout the entire movement
- Keep shoulders back and stable: this will force your chest to work much harder and prevent injury to your shoulders
- Keep your hands slightly wider than shoulder width apart, next to the middle of your chest
- Pretend as though you're gripping the floor to take pressure off the wrists
- Lower your body slowly and touch or nearly touch your chest to the ground
- Stop your descent and push up forcefully
Source: http://www.builtlean.com/2011/02/23/how-to-proper-push-up-form/
Perform one set of as many reps as you can. Rest 90 seconds and repeat.
Wall Push-ups
The wall push-up exercises the pectoral muscles, triceps, and anterior deltoids, with benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
Description
Proper form is crucial to effectively performing this exercise.
- Start facing wall, arms length away, feet slightly apart
- Keep shoulders back and stable: this will force your chest to work much harder and prevent injury to your shoulders
- Keep your hands slightly wider than shoulder width apart, next to the middle of your chest
- Keep legs straight (but knees not locked)
- Place hands onto wall, slightly wider than shoulder-width apart
- Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it
- Straighten arms and return to starting position for one rep
Source: http://www.sparkpeople.com/resource/exercises.asp?exercise=107
Perform one set of as many reps as you can. Rest 90 seconds and repeat.
Core
Bird Dog
The Bird Dog exercise improves muscle balance and coordination, making it easier to keep the spine stable and supported for everyday moves, such as walking, running, dancing, and carrying a child.
Muscles Worked
Abdominals, upper and lower back, glutes/hips, hamstrings
- Get on all fours and tighten your abdominal muscles
- Keep your spine and neck in a neutral position; you should be looking at the floor
- Slowly extend your left leg behind you while reaching your right arm forward
- Keep your hips and shoulders square and make sure your lower back doesn't arch.
- Hold for five seconds.
- Slowly return to the starting position and do the move on the opposite side.
Complete 5 to 10 repetitions on each side.
Make it harder: Gradually increase the holding time for 10 to 12 counts. For an additional challenge, add movement to the mix by slowly lifting and lowering the extended arm and leg a few inches, maintaining proper form throughout.
Source: http://www.realsimple.com/
Bridges
The Bridges exercise improves performance, posture, and reduces knee and back pain. Strengthening your core helps maintain proper posture when sitting or standing for long periods of time.
Muscles Worked
Hamstrings, glutes/hips, quadriceps
- Lie with arms at sides, feet on floor, knees bent
- Press into heels
- Slowly lift hips off of floor toward ceiling, squeezing the glutes
- Hold for five seconds.
- Slowly return to the starting position
Complete 5 to 10 repetitions.
Make it harder: Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.
Source: http://www.sparkpeople.com/resource/exercises.asp?exercise=153
Cat Stretch
A good stretch for the lower and mid-upper back
- Position yourself on the floor on your hands and knees.
- Pull your belly in, round your spine and lower back, shoulders and neck. Let your head drop.
- Hold for a moment, 15 seconds or so.
Source: http://www.bodybuilding.com/exercises/detail/view/name/cat-stretch
Cross Body Chop
A exercise for the upper back, shoulders and glutes
- Stand with your feet shoulder-width apart.
- Extend arms over your right shoulder.
- Sweep arms down and across your body, finishing with the ball over your left foot.
- Spend half the set working in this direction, then finish the set working in the other.
Complete 5 to 10 repetitions on each side.
Make it harder: Add a 6-pound medicine ball, grasped tightly in both hands.
Source: http://www.womenshealthmag.com/fitness/cross-body-chop
Dolphin Pose
The Dolphin Pose exercise improves muscle balance and coordination, strengthens upper back, abdominal muscles, and shoulders. If you let your ankles sink nicely to the floor in this exercise, you stretch the calves at the same time.
Muscles Worked
Shoulders, upper and lower back, hips, abdominals
- Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight
- Tip head between arms to look at feet
- Looking up, press body forward until chin is above hands
- Return to start to complete one rep
Source: http://www.sparkpeople.com
Downward Facing Dog
The Downward Facing Dog exercise improves muscle balance and coordination, strengthens upper arms and gives space and opening in the back, neck, chest, hips and shoulders. If you let your ankles sink nicely to the floor in this exercise, you stretch the calves at the same time.
Muscles Worked
Arms, upper and lower back, hips, calves, thighs and shins
- Get on all fours and stretch the elbows and relax the upper back between the shoulder blades
- Exhale and lift your knees and draw your back backwards from the pelvis
- Extend legs and raise hips while keeping arms straight
- Keep your arms and legs tight and make sure your lower back doesn't arch.
- Hold for five seconds.
- Slowly return to the starting position and do the move on the opposite side.
Make it harder: For an additional challenge, add movement to the mix by slowly lifting and lowering the extended leg a few inches, maintaining proper form throughout.
Source: http://www.acefitness.org
Leg Raise
Muscles Worked
The leg raise works the lower abdominal muscles.
Description
Toning and tightening your lower abs will give you a flatter stomach and will also help to improve your posture. Performing six-inch leg raises twice a week can also help to balance and stabilize your core.
- Lie on your back, making sure your back is straight and your core is tight.
- Stretch your legs out in front of you with your feet together.
- With your hands by your sides or folded on your abdomen, slowly lift your legs about six inches off the floor.
- Hold this position, using your stomach muscles to keep you stable. Keep your lower back pressed against the floor.
- Lift your head and hold for as long as possible: try to work your way up to several minutes.
Notes
Don't arch your back just to hold your legs up, otherwise you will no longer be working abdominal muscles. Instead, lift your legs a little higher, bend your knees, or put your hands under your bottom for more support.
Planks
Muscles Worked
The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius. internal oblique and external oblique.
Description
- Lie face down with your legs extended out.
- Place your elbows directly under your shoulders.
- Tighten the abdominal muscles and lift at the hips.
- Maintain a flat back and do not allow your hips to sag towards the ground.
Perform this exercise 3 to 4 repetitions and rest. Repeat this sequence up to 2 more times. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.
Superman
Muscles Worked
The superman exercise is a good complement to abdominal exercises. This exercise strengthens your entire back and glutes.
Description
- Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.
- Hold for two to five seconds and lower back down to complete one.
- Do eight to twelve repetitions.
Make it harder: Hold each repetition for ten to twenty seconds.
Source: http://www.30dayfitnesschallenges.com
Walkout
Muscles Worked
Abs, Obliques, Deltoids, Hamstrings, Triceps
Description
The walkout improves total core strength through an entire range of motion. The movement also improves flexibility and upper body strength, particularly in the shoulders.
Step one: Stand with your feet hip-width apart. Bend over and place your hands on the floor just in front of your feet.
Step two: Shift weight onto your hands and begin to walk them forward. Brace your core, squeeze your glutes, and keep a flat back as you walk.
Step three: Walk out until your hands are beneath your head. Your body should form a straight line from your shoulders to your feet. Reverse direction back to starting position.
Tips for best results:
- Do not let your hips sag low or hike high during the walkout.
- Make sure you keep strong elbows as you walk out. Don't let them bend.
- From the standing position, make sure you push your hips back and feel your hamstrings engage as your reach for the floor.
Source: http://www.muscleandfitness.com/workouts/abs-exercises/videos/walkout
Side Plank
Muscles Worked
The side plank works the abdominal muscles on the sides of the body known as the internal oblique and external oblique.
Description
- 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.
V-up
The V-up is an advanced abdominal exercise and works your total core. It is also known as the jackknife or pike crunch. This exercise challenges your core, abs, back, and flexibility.
Muscles Worked
Abdominals, lower back
- Lie on your back with your legs straight
- Raise your torso and legs simultaneously, extending your arms forward
- Reach toward your toes, and hold for 5 seconds
- Lower your torso and legs to the floor
- Perform one set of as many reps as you can. Rest 90 seconds and repeat
Make it harder: Try to touch your toes in the V-up, and hold each repetition for ten seconds.
Source: http://www.30dayfitnesschallenges.com
Legs
Hamstring Curls
Muscles Worked
Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominis, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, and hip abductors.
- Stand tall with your back straight, abs engaged, shoulders relaxed, legs wider than the hips, toes turned outward and arms straight out in front of you, shoulder-width apart, palms down
- Breathe deeply, shifting your weight to your right leg as you bend your left knee to pull your toward your glutes and bring your elbows behind you, pulling your hands toward your waist
- Return to the start position and switch sides
- Repeat, alternating legs with each step
http://www.sparkpeople.com/resource/exercises.asp?exercise=544
Heel To Toe Walk
Muscles Worked
This exercise lifts and tones the hamstrings, ankles, hips and activates the entire core for better balance.
- Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch
- Choose a spot ahead of you and focus on it to keep you steady as you walk
- Take a step. Put your heel just in front of the toe of your other foot
- Repeat for 20 steps
https://go4life.nia.nih.gov/exercises/heel-toe-walk
Ice Skater
The ice skater works the following muscles: quadriceps
Description
This leg exercise is simple and effective for training quadricep muscles. You can perform it at home or in the gym.
- Begin in a standing position with your feet shoulder-width apart, looking directly forward, with your chest up, knees and hips unlocked, and your back straight
- Begin the exercise by jumping to the right with a slight bend in your knees
- Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side
- Repeat this movement for the desired number of reps
Source: http://www.bodybuilding.com/exercises/detail/view/name/ice-skater
Leg Jack / Feet Jack
The Leg / Feet Jack is a plyometrick exercise that mainly works the quadriceps, but also works the calves.
Muscles Worked
Quads, Calves
Description
- Start with your feet together, arms bent, and elbows at your side.
- At the same time, jump both feet out to the side, allowing your elbows to swing out slightly
- Immediately reverse the motion by jumping back to the starting position and bringing your elbows back into your side.
- Repeat for the desired number of repetitions.
Source: http://www.bodybuilding.com/exercises/detail/view/name/feet-jack
The Mountain Climber
The mountain climber is a full body workout that benefits muscular and cardiovascular fitness while also improving flexibility, blood circulation and overall strength. By engaging most muscles in the body, you burn more calories in less time.
Muscles Worked
Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominis, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, and hip abductors.
Description
Follow these steps to perform this exercise:
- Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms.
- Your body should form a straight line from your shoulders to your ankles.
- Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
- Return to the starting position and repeat with your left leg.
- Continue alternating for the desired number of reps or time.
Beginner? Perform the knee to chest motion slowly and steadily, then build it up to a faster pace with practice.
Advanced? Try placing your hands on an elevated platform such as a step. This will make it more difficult..
Source
http://30dayfitnesschallenges.com/how-to-do-mountain-climbers/
Seated Hamstring Stretches
Muscles Worked
Rectus abdominis, rectus femoris, vastus medialis, hamstrings, hip adductors, and hip abductors.
- Sit in your chair, feet flat on the floor
- Extend one leg out in front of you, hold for 10 seconds
- Raise as high as you can and hold for 3 seconds
- Repeat up to 15 times, alternating legs
Stationary Lunge
Muscles Worked
The stationary lunge works all the major muscles of the lower body: the quadriceps, hamstrings and glutes.
Description
- 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.
Squat
Muscles Worked
The squat works all the major muscles of the lower body: the quadriceps, hamstrings and glutes. The squat also promotes body-wide muscle building and fat burning, mobility and balance, and can decrease joint laxity and knee pain by strengthening the quadriceps muscle and other knee stabilizers.
Description
Although squats can be extremely beneficial, it is essential they are performed with proper technique.
Downward phase:
- Position feet a little wider than shoulder width with the toes slightly pointed outward.
- Bend at the hips and knees and inhale.
- Keep your trunk upright throughout the entire motion with shoulders back and chest out. At no point should your low back be arched forward nor should you look down during the motion.
- Distribute weight through the middle of the foot. The lifter should not place most of the weight through the balls of the feet.
- Pretend you are sitting down in a chair. This motion will allow you to activate the glutes and hamstrings which is essential in correctly performing the squat.
- Continue to lower hips until the tops of the thighs are slightly below parallel with the floor.
Upward phase:
- Keep the trunk upright during the upward phase
- Make sure the knees stay aligned, tracking the toes, and do not turn inward or outward. Allowing the knees to turn in or out is a common source of pain during squats.
- Rise up, pushing through the heels, until the knees are extended, exhaling as you rise.
Beginner? —place a chair behind you. On the downward phase, make contact with the chair without settling into it.
Advanced? —hold dumbbell(s) in your hands as you lower and raise. (pictured)
Notes
There is a strong correlation between squatting form and flexibility. The muscles of the posterior chain (calves, hamstrings, glutes, and back extensors) all pull on each other indirectly. When squatting downward, the hips are moving into a flexed position which stretches the glutes and hamstrings: the lower the squat, the greater the stretch. The back muscles act to keep your trunk upright and keep you from leaning too far forward. Before adding more weight during squatting or before performing a deeper squat, it is important to ensure you have the proper flexibility so technique is not compromised during the motion.
Sources
- http://www.ytownwellness.com/performing-a-proper-squat/
- http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx
Single Leg Dead Lift
Muscles Worked
This exercise lifts and tones the glutes and activates the entire core.
Description
- Start in a standing position with the feet together.
- Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body.
- Keep the left knee slightly bent and reach the arms as close to the floor as possible.
- Raise the torso while lowering the right leg.
- Switch legs, repeat.
Source
http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere
Standing Calf Raise
Muscles Worked
The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle that is responsible for the shape and size of your calves.
Description
Follow these steps to perform this exercise:
- Stand on the edge of a step or flat on the floor.
- Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge (if you're on a step).
- Raise your heels so that you're on your tiptoes.
- Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
- Do 3 sets of 20 repetitions, 40 seconds apart.
Make it harder: Hold something heavy in your hands while doing the exercise.
Source
http://www.dummies.com/how-to/content/how-to-do-the-standing-calf-raise.html