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Welcome to the UMA Wellness Program!

UMA values the well-being of our campus community and strives to promote a healthy campus environment.

Winner:  2007 WELCOA Gold Award for workplace health

 

EXERCISE & PHYSICAL ACTIVITY

REFLEXOLOGY

Refexology is a physical act of applying pressure to the feet and hand with thumb finger and hand techniques.  It is based on a system of zones and reflex areas that reflect an image of the body on the feet and hands.  This is very relaxing and helps with tired feet or hands and gives them a break.

PARAFFIN HAND DIP

Your hands are dipped into hot (but not burning) wax, leaving the wax on for a few minutes then peel away the wax.  This helps with arthritis or dry/chapped hands, the soothing warmth of the paraffin is known to help these conditions.  Your hands will thank you for it and they will be soft.

COLORECTAL CANCER PREVENTION -  LUNCH N LEARN

Does someone you know been recently diagnosed with colon or colorectal cancer?  Want to find out how to prevent this from happening to you?  Attend the lunch n learn and see what we should be doing to keep ourselves healthy and how to help someone deal with this.

LOCKS OF LOVE

What is LOCKS OF LOVE, how many inches to do I need to donate?  You need to have a minimum of 5 inches measured tip to tip.  Donated hair provides hairpieces to financially disadvantaged children in the United States and Canada under the age of 18 suffering from long-term medical hair loss from any diagnosis.  The donated hair helps to create the highest quality hair prosthetics.  These prosthetics help to restore their self-esteem and their confidence, enabling them to face the world and their peers.

STRESS MANAGEMENT 101 - LUNCH N LEARN

Have you been stressed lately with work, family, finances, etc, etc.?  Then join us in finding out ways that we can help reduce our stress with everything going on around us.  Stress can also make you feel depressed.

HEALTHY EATING – LUNCH N LEARN

Have you wondered what the difference is between “good fats” and “bad fats”?  What does “whole grain” mean?  Bring your lunch and learn what the answers are to these questions and a lot more.  Learn what you can do at home on planning a healthy meal with items that you already have.

STRETCHING TIPS

STRETCHES YOU CAN DO IN YOUR OFFICE

Why do we want to stretch?

• Stretch and strengthen our muscles and joints
• Relieve pain, stress, tension and stiffness
• Prevent injury
• Enhance blood circulation
• Relax and increase energy

When should we stretch?

• Try to take a short 5 minute stretch break every hour.  Every half hour if you are continuously working on a computer.

SHOULDER SHRUG
Targets:   tight neck, shoulder, and upper back muscles

1. Slowly bring your shoulders up to your ears and inhale in. Hold for 3 seconds.
2. Exhale as you roll your shoulders back down.
3. Relax and repeat 5 – 10 times

BACK OF THE ARM STRETCH
Targets: back of the arm

1. Reach behind your head and reach for your upper back, keeping your arm close to your ear and head.
2. Gently hold your elbow with your opposite hand.
3. Pull down on your elbow and toward the back of your head and reach your hand down the middle of your back until you feel a gentle stretch.  Hold for 15 seconds.
4. Switch arms and repeat.

CHEST STRETCH
Targets:   chest, upper back, and back of the neck

1. Lace your fingers together behind your head, bringing your elbows as far back as possible.
2. Inhale deeply and lean back until you feel your muscles stretching.  Hold for 10 seconds.
3. Exhale, relax and repeat.

SIDE NECK STRETCH
Targets:   muscles along the side of your neck

1. Start with your head facing forward. Tilt your head to one side, gently pushing your ear toward your shoulder with your hand.  With your opposite arm down by your side, “walk” your fingers down your leg.  Hold for 15 seconds.
2. Lift your head back up to the starting position.
3. Relax and repeat three times on each side.

CHIN TUCK
Targets: back of the neck and shoulder muscles

1. Start facing straight ahead.
2. Keeping your back straight, drop your chin to your chest until you feel a stretch along the back of your neck.  Hold for 10-15 seconds.
3. Relax, return to starting position and repeat.

BACK TWIST
Targets:  back muscles

1. Face forward sitting tall in your chair.
2. Rotate to the right placing your right hand on the top of your chair until you feel a stretch.  Hold for 15 seconds.
3. Release your hand and return to the starting position.
4. Rotate to the left and repeat.

UPPER BACK STRETCH
Targets: upper back, shoulders

1. Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together,
2. Contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball. Hold the stretch for 10-30 seconds. If twisting the arms doesn't feel good, simply lace the fingers together.

UPPER BACK STRETCH
Targets:  upper back, torso

1. Sit or stand tall with your back straight.
2. Interlock your fingers with your palms facing away from you.
3. Stretch your arms above your head until straight and hold for 15 seconds.
4. Make sure your back is straight and your stomach is tight and tucked in.
5. Relax and repeat two times.

FOREARM STRETCH
Targets:  forearm and wrist

1. Extend your arm straight out in front of your with your fingers facing up, palm facing away from you.  Take your opposite hand and gently pull back on your fingers.  Hold for 10 seconds.
2. Relax, switch hands and repeat.

WRIST STRETCH
Targets: wrist

1. Extend your arm straight out in front of you with your fingers facing down, palm facing you.  Take your opposite hand and press your fingers toward you until you feel a stretch.  Hold for 10 seconds.
2. Relax, switch hands and repeat.

SEATED HIP STRETCH
Targets: hips and glutes

1. While seated, cross the right ankle over the left knee and sit up nice and tall.
2. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

References:
http://www.mayoclinic.com
http://www.healthyworkplacemonth.ca/2004/pdf/A_Stretch_Break_Program_for_Your_Workplace.pdf 

SPINAL SCREENING & POSTURAL ANALYSIS

Ever wondered why sometimes your back hurts and your posture is out of whack?   Come and talk with a chiropractor and get a free screening and posture analysis and see what things you might be doing wrong that can be easily fixed at work or at home.

PROSTATE CANCER – LUNCH N LEARN

Did you know that prostate cancer affects 1 out of every 6 men?  Do you also know that it is one of the most treatable cancers -- if caught early?!  Men AND women -- come learn more about this very prevalent cancer in men, and the many advances that have been made in early detection, treatment and recovery.  The presenter, Jon Henry, is UMA Dean of Enrollment Services and a two-year survivor of prostate cancer.

TONING YOUR ARMS, LEGS, AND ABS

Flabby gut, jiggly arms, saggy butt? Even if you don’ t have any of those, everyone could use a little toning and strengthening.  Join Kim Dunham as she leads you through a series of exercises that will tone your arms, legs, abs, and butt area.  If there is enough participation and interest, future sessions will be taken into consideration.

EAP

• UMS RiseUp - http://www.umsriseup.info/

Useful Links / Web Sites

• www.whfoods.org
• www.webmd.com
• www.cancer.org
• www.maine.gov/dhhs/boh/index.shtml