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| THE
STAYFIT 5 EXERCISE PROGRAM |
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| •Upper
Body Warm-Up |
•Cervical
Retraction |
| •Shoulder
Retraction |
•Shoulder
Shrug |
| •Lumbar
Extension |
•Lifting
Techniques |
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| Because the exercises
take such a short time to complete,
they are intended to be performed
at the beginning of your day and frequently
throughout the day while at work or
home. The entire StayFit5 routine
takes less than 90 seconds to complete.
Before You Begin
If you are presently under care for
a spinal or other health related problems,
you should consult your health care
provider before beginning this program.
Most individuals can perform the exercises
without risk. OEM Fabricators cannot
be held responsible for injury resulting
from these exercises, nor does OEM
Fabricators make any claim of the
effectiveness of these exercises.
When starting the
StayFit5 program, some mild discomfort
may be experienced and is considered
normal. If any of the StayFit5
exercises cause pain, stop immediately.
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| Upper Body
Warm Ups - top
of page |
| This exercise stretches
the upper half of your body, taking
the pressure off your lower back while
stretching your chest, shoulder and
back muscles. |
1.) Stand with
good posture by keeping your chest elevated
and shoulders relaxed. Start with your
arms crossed in front.
2.)
Breathe in as you slowly raise your
arms over your head.
3.)
As you cross your arms at the top, you
should feel your rib cage "lift".
4.) While breathing out, slowly
bring your arms down to the starting
position. Make sure you keep your chest
elevated throughout the exercise. |
Begin each day with three Upper
Body Warm-ups.
Repeat the stretch three to five times
per set, two to four sets per day. |
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| Shoulder
Retraction - top
of page |
| This exercise
stretches the muscles of your chest,
shoulders and forearms. It strengthens
your middle back muscles and tones the
back of your upper arms. |
| 1.) Standing with your
arms outstretched and your thumbs pointed
toward the floor, bring your arms back
behind you as far and as high as you
can. Maintain correct posture by elevating
your chest and looking up toward the
ceiling. |
2.) Stretch your forearms
by pointing your fingers toward the
ceiling as you bend your wrists. Next,
squeeze your shoulder blades together,
hold the squeeze. |
3.) Then pulse your
shoulder blades together at a rate of
two pulses per second. As you pulse,
relax your neck and upper shoulder muscles
while maintaining tension in your arms
and between your shoulder blades. |
Begin each day with ten
Shoulder Retraction pulses.
Start with ten to twenty-five pulses
per set, two to four sets per day. |
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| Lumbar
Extensions - top
of page |
| This exercise
counteracts the damaging effects of
poor sitting posture and incorrect bending
and lifting. |
| 1.) Stand with
your feet shoulder-width apart, and
place your hands in the hollow of your
back. Start by bending your neck back
as you look up. |
2.) Keep your
back and stomach muscles relaxed and
your knees straight as you slowly bend
backward at the waist. |
3.) As you bend
backward, your hands should gently push
forward. Hold the stretch for one second.
Then return to the starting position.
|
Begin each day with three
Lumbar Extensions.
Repeat this exercise two to five times
per set, four to six sets per day. |
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| Cervical
Retractions - top
of page |
Shoulder
Shrugs - top
of page |
| This exercise
counteracts the damaging effects of
poor sitting posture and incorrect bending
& lifting. |
This simple
exercise reduces tension in the muscles
of the upper back, shoulders and neck.
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| Begin by
sitting or standing with your head and
chest relaxed. Start the cervical retraction
by raising your chest up and back. At
the same time, retract your neck by
sliding your chin and head straight
back. Keep your eyes level. Take care
not to "bob" your head up or down, but
slide straight backwards. Hold the stretch
for one second. It is normal to feel
a stretch in your neck. Return to the
starting position by relaxing your neck
and chest.
Begin each day with three Cervical
Retractions.
Repeat this exercise two to five times
per set, four to six sets per day.
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Stand or
sit with correct posture, keeping your
chest elevated and arms relaxed at your
side. Breathe in as you slowly raise
your shoulders straight up toward your
ears. Take care not to roll your shoulders
backward! Hold your breath for one second
as you keep your shoulders up. Slowly
exhale as you lower your shoulders down.
Feel the weight of your arms gently
pulling your shoulders down. Keep your
chest elevated throughout the exercise.
Begin each day with three Shoulder
Shrugs.
Repeat this exercise two to four times,
frequently throughout the day. |
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Golfer's
Lift - top
of page |
- Stand close to the object, feet
about shoulder-width apart.
- Bend your knees and hips until
you are in a squatting position
next to the object you are lifting.
Make sure to maintain the normal
curve in your lower back.
- Test the weight of the object.
If you think it is too heavy to
lift alone - it is! Ask for help.
- Look up and lift smoothly, using
your legs. Keep the object you are
lifting close to your body.
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- Face the object you are to lift.
- Bend at the hip and knee, not
the waist, to maintain the normal
curve of your lower back.
- Brace your free hand on your knee
or work surface to help stabilize
your body.
- Allow your opposite leg to extend
back as you bend forward.
- Pick up the object and look up
as you stand.
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