Exercise Tube Safety Consult your medical provider before using if you have medical concerns. Maintain neutral body posture for all exercises: contract abs, relax shoulders down and slightly back. Keep knees slightly bent. Avoid exposing the tubing to rough or abrasive surfaces. Check tubes for excessive wear; discard worn or cracked tubes. Move in a slow and controlled manner, breathing with each exercise. Warm up the body by mimicking all exercises without the tube. Begin with 8 – 10 repetitions for each exercise. Graduate to a higher tube resistance when you can easily perform 10 repetitions. If unable to safely perform 8 repetitions, use a lower tension tube or a narrower foot stance to decrease resistance. Increase resistance by widening foot stance. 3
Road Warrior Exercises 4 Start: Stand in a medium stance. Position arms in a bicep curl and turn palms away from body letting tubing rest behind elbows. Finish: Step sideways with one foot keeping the other foot anchored on floor. Return foot to starting position. Alternate side stepping to work both sides of hips. Start: Stand in a medium stance with tubing anchored under both feet. Position arms in a bicep curl and turn palms away from body letting tubing rest behind elbows. Finish: Bend knees and lower body to semi-squat keeping knees from extending beyond toes. Keep shoulder blades squeezed together, head and chest lifted. Straighten legs upward returning to start position slowly. Squat Start: Stand in a staggered stance and position forward foot on tubing and the other slightly behind body. Grasp handles and position at shoulder height in front of body, palms facing outward. Finish: Take a drop step back and land on ball of foot. Bend knees and lower to form up to a 90 degree angle with each leg. Squeeze shoulder blades together, head and chest lifted. Forward knee should not extend beyond toes. Push up to start position and repeat. Lunge Start: Stand in a medium stance. Grasp handles and position hands at side of body. Finish: Keep wrists neutral and firm, raise both arms up and away from sides of body no farther than shoulder height. Return arms to starting position slowly. Side Raise Side Step
Road Warrior Exercises 5 5 Start: Stand in a staggered stance with tubing anchored under forward foot. Lean slightly forward over front foot with arms down at sides. Finish: Pull elbows back bringing hands to belt line while squeezing shoulder blades together. Return to starting position slowly Narrow Lat Row Start: Stand in staggered stance with tubing anchored under forward foot. Lean slightly forward over front foot with arms down at sides. Finish: Pull elbows upward and away from body while squeezing shoulder blades together. Return to starting position slowly. Wide Lat Row Start: Stand in medium stance. Anchor tubing under opposite foot of working arm. Hold tubing with extended arm in front of the body at midline with palm facing down. Finish: Keep wrist firm and pull up in a diagonal pattern rotating thumb up. Return to starting position slowly. Diagonal Shoulder Glide Start: Stand in a medium stance. Hold tubing shoulder distance apart, thumbs up, elbows bent at 90 degrees and anchored to torso. Finish: Rotate arms outward while keeping upper arms anchored against sides. Return to starting position slowly. Shoulder Rotation
Road Warrior Exercises 6 Start: Stand in a medium stance (narrowing stance reduces tube resistance). Wrap tubing around hands holding it shoulder distance apart with thumbs up. Finish: Pull arms apart and back squeezing shoulder blades together. Return to starting position slowly. Start: Stand in medium or wide stance. Grasp handles and place hands at sides of body with palms facing up. Finish: Bend elbows and curl arms up in front of body. Keep wrists neutral and firm and elbows at sides. Return arms to starting position slowly. Arm Curl Start: Stand in a narrow or medium stance. Place tubing under one foot or both feet. Arms raised and elbows bent at 90 degrees with palms facing each other. Finish: Press arms straight up extending overhead. Return to starting position slowly. Shoulder Press - Two Arms Start: Stand in a medium stance and anchor tubing under right foot. Reach right arm overhead and bend elbow at 90 degree angle. Keep palm facing up with neutral and firm wrist. Finish: Press right forearm up keeping elbow stationary. Return to starting position slowly. Repeat sequence using left leg and arm. Triceps Press Reverse Fly
Safe and Effective Stretches 7 Head Rotation Stretch – turn your head as far as comfortable as if looking over your shoulder. Ear-to-shoulder Neck Stretch – keeping shoulders relaxed, gently tilt your ear towards your shoulder. Side Stretch – reach up towards the ceiling; easily performed while sitting in your airline seat. Biceps Stretch - Bring your arms behind your hips and rotate thumbs up and in. Triceps Stretch – Bring one arm up close to your ear, bend elbow so hand touches upper back. Use other hand to gently press elbow back and in. Shoulder Shrug – Lift shoulders up towards ears, gently lower back down to relaxed position.
Safe and Effective Stretches 8 Ankle Circles – slowly rotate your foot in a circle 2-3 times and reverse direction. Upper Back Stretch - Extend your arms in front with elbows bent. Interlace your fingers and gently press forward. Calf/Hip Flexor Stretch – Lunge forward keeping front knee over heel and opposite leg straight with toes pointing forward. Back Extension – Place hands at lower back for support and slowly arch back keeping head in neutral posture. Hamstring Stretch – Shift weight onto one leg with knee bent, extend opposite leg in front with toes up. Support upper body with hands on thighs. Shoulder Retraction – Keeping shoulders relaxed, gently squeeze shoulder blades together moving elbows down and in.
Health Resources Chevrons Health and Medical Services: Email: firstname.lastname@example.org@chevron.com Corporate Health and Medical Services contacts: http://hr.chevron.com/aboutHR/groups/medical.asp International SOS 24-hour worldwide medical assistance and emergency evacuation services for Chevron business travelers: www.internationalsos.com (Chevrons member account = 1CMA1055) www.internationalsos.com Personal Health Manager by WebMD online, personalized health information that includes your health profile, a library of health information, and Health Record, a simple way to track your personal health information: www.webmdhealth.com/chevron/ www.webmdhealth.com/chevron/ Chevron Travel Safety website - provides a wide range of information, including a travel checklist and other information related to security, logistics, and travel health: http://ciep.chevron.com/cts&s/http://ciep.chevron.com/cts&s/ 9