FLO SPOTLIGHT: 6TH COLLEGE YOGA

For the past few months, Fitlife Occupational has been leading our front of line staff at 6th College through a twenty minute yoga session twice per week.  According to participants, implementing yoga into their work day has greatly improved their quality of life at work and at home.  According to Tu Dang, "it just feels good!" Many of them begin their workday every Tuesday and Thursday morning with this class and they have shown great improvements in mood and team moral.  Bonita Samora says, "it helps us to relax." In addition to relaxation, Jaime Martinez has experienced improvements in flexibility and his range of motion.  He very enthusiastically will demonstrate that he can cross his legs when he sits, whereas he could never do that before.  Yesenia Sanches, who has been a supporter of the program since yoga was first brought to sixth college has encouraged many of her coworkers  who have never practiced yoga to begin attending to class. She says, it helps with "flexibility and balance." Here are a couple photos of the group. They never miss a class and it really shows! It only takes a few minutes a day to make a difference! Be inspired!!!

WHAT A PAIN IN THE NECK!!!

Neck Pain Relief

Sitting at a desk, working on your feet, stress, and postural deficiencies can all cause neck pain. With advancements in technology, neck pain is becoming more prominent because of the positioning of the neck  and shoulders while looking at a computer or phone screen. According to the National Centers for Health Statistics, neck pain is the third most common pain for Americans. Over half of the population will experience neck pain in their lifetime. Neck pain can leave you feeling exhausted, can affect your overall mood, and can hinder your ability to complete daily tasks.  Implementing a program to help relieve the tension in these areas while increasing your range of motion will help to keep you feeling great. Here are a few stretches and strengthening exercises to help you get through your day!

 

***Important note***: When completing these exercises, never move into the pain. Each exercise is meant to slowly increase your range of motion while alleviating any tension you may be experiencing. Pushing yourself outside of your comfort zone can negatively affect your progress. 

WORKOUT AT HOME!

The truth is, we're all busy!

We live in a busy world. Balancing out work and personal life can be a challenge. It can make finding the time or location to workout difficult. Many people work long hours and don't have access to the gym. Others travel for work or spend a lot of time on the road and in hotel rooms which can make investing in a gym membership seem excessive. Fortunately, having access to the gym isn't necessary in order to get a really great workout. All you need is a clear space, a chair, and a bit of your time to break a sweat. Remember, in terms of fitness and health, consistency is key! Though finding the energy and drive to workout can be a struggle, implementing positive habits into your daily schedule can make a huge difference in how you feel!

 Strength:

Chair Shrugs: 

1. Sit upright in a chair, feet flat and hip width on the floor. Place your hands on the seat next to your hips with your arms straight.
2. Distribute your weight to your hands and scoot your body off the chair.
3. Allow your shoulder and back muscles to relax so your hips lower a few inches.
4. Press your shoulders down and lift your body up and hold for a few seconds. (Figure 1)
5. Relax your shoulders. (Figure 2)
6. Repeat

T Push ups:

1. Start in a high push-up position (A)
2. Slowly bend your arms and lower your body towards the bottom of your push-up (B)
3. Push your body back up into a straight arm push-up position (A)
4. Lift your right arm up, rotating your body and squeezing your shoulder blades together (C)
5. Lower your arm back to a high push-up position.
6. Repeat opposite side

Split Squat:

 

1. Begin in a standing, split stance position (a) making sure that your front foot is flat on the ground and your back heel is off the floor. 

2. Keeping your torso upright and your chest high, lower your back knee down to hover over the ground. Bend your front knee down to a 90 degree angle. (b)

3. Return to starting position. Repeat several repetitions. Complete set on opposite side. 

Cardio:

Skater Jumps:

1. Stand on your left leg, hips and knees slightly bent. (left imagine)
2. Extend your left hip, knee and ankle to jump forward and slightly to the right. (center)
3. Land on the ball of your right foot. Bend your hips and knees to absorb the impact of the jump. (right image)
4. Repeat opposite side.

Step Ups: 

1. Place your left foot onto a bench or chair in front of you, keeping your torso upright. (5A)
2.  Press down into your left heel and bring your right foot up to meet the left on top of your bench or chair. (5B)
3. Repeat opposite side.

 

ANY IDEAS?

What do YOU do when you're too busy to make it to the gym? We would love to hear about it! Please share what you do to fit in a workout at home in the comment box below :)