Rehabilitation/Special Needs Workouts

30 Minutes to Fitness Your Healthy Back
Kelly Coffey-Meyer
Year Released: 2013

Although this DVD is part of instructor Kelly Coffey-Meyer's 30 Minutes to Fitness series, it differs a bit from her usual offerings. First, Kelly does not offer the usual two 30-minute workouts. She still does provide two separate routines, but only one is 30 minutes long, whereas the other is a shorter premix taken from the first workout. Second, Kelly is featured alone here. Third, although this is a true workout, the main goal of this routine is to help users maintain a strong, healthy back. Therefore, the majority of the exercises which Kelly includes focus on stabilization of the core.

The Main Menu of this DVD reads as follows: Introduction--Your Healthy Back Workout--Your 15 Minute Fast Track Mix--Premixes--Credits--Music On/Off.

For the main workout, Kelly begins with about a 2-minute warm-up which includes deep breaths, squats, knees up, and step backs. She performs two sets of the exercises listed below unless otherwise noted.
*Airplane, balancing on one leg (last set alternating sides).
*Side leg lift into squat (last set alternating sides).
*Caterpillar, crawling legs to hands and then reverse.
*Supermans with 3 second hold.
*Elbow plank, hold.
*Elevated clam.
*Bridge with leg thread.
*Abs work: upper and lower crunch, then add together.
*On all 4s, Thread-the-Needle stretch.
*Bird dog (last set alternating sides).
Stretches: cat/cow, lunge, standing low back, side stretch, hamstring stretch, inner thigh stretch.

Kelly recommends doing the main workout (which is about 29 minutes long) several days per week. However, she recommends the 15 minute workout as an add-on for when you have less time. Exercises in the shorter workout include Airplane, Caterpillar, Supermans, Clam, Bridge, Thread-the-Needle, and stretches. There are also two Premix options on this DVD. These are All Floor Exercises, 20:42, and All Standing Exercises, 9:07.

Overall, I think that Kelly did a nice job with this DVD. However, I don't really see it as being appropriate for someone who is actually experiencing back pain; in fact, Kelly recommends that you use the workout once you have been "cleared by your doctor." There are other, more gentle stretching routines to aid with recovery; this is a more intense practice to build strength. Although I like this DVD and will continue to use it, I would caution that it is not for everyone.

Instructor Comments:
Kelly is my favorite instructor, although that doesn't mean that I love every DVD she has done. I wasn't planning on getting this one, but a kind VFer offered it for a SASE, so I couldn't refuse. As I said, Kelly did a good job here, offering excellent mirrored cuing as always. But I see this more as a general strengthening core practice rather than a back therapy DVD.

Beth C (aka toaster)

08/06/2013

Yoga Zone: Yoga for a Strong and Healthy Back
Jennifer Monness, Douglas Stewart
Year Released: 2001

I don't have back problems, but my back and shoulders often feel sore after long hours of sitting in front of a computer at work. I found that the two practices on Yoga Zone's Yoga for a Strong and Healthy Back DVD provided gentle stretches which helped to both elongate and relax my spine. Each program is billed as being 20 minutes long, although I clocked them both at closer to 18 minutes.

The first practice is led by Jennifer Monness with Jeanne assisting, and it is filmed it a grassy wooded setting. This session focuses mainly on twisting postures, mostly performed in a standing position. After grounding you in mountain pose, Jennifer leads you through gentle twists in chair and then a series of other twisting standing poses, including pyramid, revolved prayer twist, twisting fan pose (wide-legged forward bend), and a deeper chair twist. After about 15 minutes, she moves to the floor for several minutes of work in bound angle (cobbler's pose), ending the practice iwht seated meditation.

The second practice is led by Douglas Stewart with Suzanne assisting; this time it's an oceanfront setting. Although this practice includes twists as well, the focus is more on spinal undulations and extensions, with the majority of the postures being performed on the floor. Douglas starts the practice in a seated position, performing a simple seated twist and then moving to hands and knees for cat spinal rolls. He then moves to just a few standing postures, including down dog, twisting chair, and fan pose. The practice returns to the floor for a sequence which includes potted palm (with spinal undulations), boat, bridge, and reclined poses; again, the practice ends with a seated meditation.

Both Jennifer and Douglas instruct well. Although they do frequently suggest modifications, they don't offer much specific information on form or alignment; therefore, I wouldn't recommend this video for those who are brand-new to yoga. I have been practicing yoga for several years now and consider myself to be about at an intermediate level, so I found these practices to be quite gentle. However, my back still felt as if it got a good stretch, and those newer to yoga are likely to find this video to be a bit more of a challenge.

Instructor Comments:
Both Jennifer and Douglas were competent, although neither stood out as being especially skilled. For both, I found it a bit distracting when they would suddenly stop performing the pose in order to refer to their assistant. Also, as previously mentioned, neither instructor provided specific information about form and alignment.

Beth C (aka toaster)

12/30/2005


This workout is part of the Yoga Zone series based on the tv shows. It features two 20-minute routines. Both are filmed outdoors as a resort in Jamaica.

Jennifer Monness leads the first workout, assisted by Jeanne. The routine is based on the idea of gentle twists to open the back. You do twists from chair position, from lunges and from tadasana. Some of these are very challenging and they were a lot of work on the legs especially if you are tight there. A few of the moves were a little beyond my current level (which is admittedly very, very low) but I do feel that this routine is attainable for me and that I can progress with it. Jennifer is an excellent instructor and I really enjoy her teaching style.

Douglas leads the second workout assisted by Suzanne. This routine is designed to relax the spine. It begins with some gentle seated twists and cat/cow relaxers, then moves into some standing twists then back to the floor other stretching. I really enjoyed this routine. It was very accessible and the beach scenery was lovely. Douglas is a bit more new-agey than Jennifer,and not quite as polished as a teacher, in my opinion. But he does seem to know his stuff and I will definitely try this routine again.

Overall, I am quite happy with this inexpensive little dvd and definitely feel this is one of the better ones of the series.
Instructor Comments:
Joanna

09/27/2004

Allaire Back Fitness Season 2: Huatulco, Mexico
Lisa Allaire
Year Released: 2011

This corrects a previous review. Dr. Allaire is located in Northern California, not Southern California. Oops!

shawnt

07/03/2016


This review is for Disc 3 only (the final disc in the series); see the earlier reviews for Discs 1 and 2. The episodes on this disc do not progress in significantly in difficulty, and some are rather basic. As in the previous workouts, Dr. Allaire generally shows an easier version of each exercise and then increases the challenge for those who want to join her.

The last workout is a “bonus” stretch workout, which is a nice way to end the series.

EPISODE 219 (26:30, stability ball, foam roller (optional), exercise band (optional))

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, in a crunch position during round 2 and moving the arms up and down in round 3; Back (3.75 min) - hips/torso on the stability ball and arch the back up, then drop your nose to the ball and come back up for several reps; Planks (3.5 min) - seesaw pushups on the stability ball; Bridge (3.5 min) - side bridge exercises on the elbow with feet/ankles on the foam roller (round 1), and the same but raising one arm overhead (round 2); Standing Exercises (6.75 min) - 2 rounds of standing rows using an exercise band wrapped around a column (lifting one leg to add a balance component in the second round), then 2 rounds of pulldowns with the exercise band secured overhead and hinging from the hip (with the same leg lift in the last part of the second round); Stretching (4.5 min) - forward bend variations to stretch the hamstrings using the foam roller for support, then runner’s lunge using the stability ball for support, a backbend over the ball, and then a forward bend over the ball.

I found the backbend in the back exercises to be tricky; it would be best to have a mirror here — Dr. Allaire seemed to go much farther back than I could so it would be nice to be able to confirm positioning/form. The standing exercises using the band are new and work the arms as well as the back (a bonus!). Overall, I didn’t find this episode as challenging as some of the previous ones, but it was still a nice workout nonetheless.

EPISODE 220 (26:30, stability ball, foam roller, strap)

Abs (3.25 min) - slow crunches/holds on the foam roller, first with one leg, then both legs, lifted; Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting the arms by the ears and then two more rounds quickly pushing the ball in and out, first with the arms by the sides then with the arms coming up by the ears; Planks (3.5 min) - straight leg planks on the forearms (round 1), straight leg planks with straight arms on the foam roller (rounds 2 and 3), and straight leg/arms planks with the feet on the foam roller (rounds 4 and 5); Bridge (3.5 min) - side bridge on the elbow and knee (round 1), then side bridge on the elbow and feet on the foam roller (round 2); Linked Exercises (7 min) - reverse lunges, some sets separated by a knee lift/balance, with the last few sets going into a plank with alternating legs lifted, then a final balance exercise (Warrior III); Stretching (4.5 min) - lying hamstring and figure 4 stretches using a strap.

Foam roller work requires a lot of balance in general, and Dr. Allaire is great at showing variations that allow you to test your comfort zone. However, when she had both legs and arms off the floor in the abs exercises, I had to say “no way!” The remainder of the exercises were challenging but doable.

EPISODE 221 (26:31, exercise band (optional))

Abs (3.5 min) - 2 rounds of slow crunches on the floor with one leg straight; Back (3.5 min) - 2 rounds of lifting opposite arm and leg from a tabletop position; Planks (3.5 min) - standing plank/pushups using the wall, either on flat feet or the toes; Side Bridge (3.5 min) - side bridge on the elbow and knees, coming forward from a 45 degree angle; Bridge (3.5 min) - standard bridge exercises on the floor with an exercise band tied around the thighs, pushing against the band in the second set; Linked Exercises (3.25 min) - wide-legged squats, one-legged balance, then a combination of the two; Stretching (4.5 min) - pigeon pose, standing table top stretch, and Warrior I.

Dr. Allaire goes back to basics in this episode, and thus it seems out of place. Although some may still find the exercises challenging (there may be more reps than usual?), this workout may function better as a refresher.

EPISODE 222 (26:30, chair (optional))

Abs (3.5 min) - isolation holds/slow crunches with the knees bent, with two arm variations (up by the sides and overhead by the ears); Back (3.5 min) - several rounds of lifting opposite arm and leg (or just arms or just legs) from a tabletop position; Planks (3.75 min) - straight arm planks on the knees then on the toes (rounds 1 and 2), the same but on the elbows (round 3), then from the elbows to straight arms (round 4); Side Bridge (3.5 min) - side bridge on the elbow and knees, coming forward from a 45 degree angle; Bridge (3.5 min) - standard bridge exercises on the floor and lifting and lowering the hips, beginning with the hands on the floor and ending with the arms straight up, do the final round with one leg lifted; Standing Exercises (3.5 min) - squats; Stretching (4.25 min) - tabletop stretch using a chair for balance, forward bend, a standing psoas/quad/side stretch, and seated figure 4 stretch.

This is another “back to basics” episode. The degree of difficulty in the exercises does not increase, and in some cases (like in the abs or back exercises) it actually decreases. However, as with episode 221, there are fewer form pointers and more reps so it’s not a total step back.

EPISODE 223 (26:30, stability ball)

Abs (3.5 min) - 4 sets of isolation holds on the stability ball, the last two with scissor arms; Back (3.5 min) - hips/torso on the stability ball, do three sets of scissor arms; Planks (3.5 min) - 4 rounds of plank with straight arms and feet on the stability ball, lifting alternating feet in rounds 2 and 4 and an elbow option shown in round 3; Side Bridge (3.5 min) - hip lists against a stability ball which is placed at hip height against a wall, ending with a seated figure 4 stretch; Bridge (3.5 min) - standard bridge exercises using a stability ball, with optional arm variations (round 1), lifting alternating legs (round 2), and rolling the ball in towards the glutes (round 3); Linked Exercises (3.5 min) - rear lunges, squats, forward lunges, and then a combination of all three into a square pattern; Stretching (4.5 min) - runner’s lunge with an optional side bend and hamstring stretch on the ball.

Dr. Allaire shows how to get up on the stability ball if you have limited room. Obvious but also very helpful! The linked exercises are not new, nor are the bridge, abs, or back exercises. Actually, I’m not sure if any of the exercises, except the hip lists, are new. Even so, the fact that there are fewer pauses for form pointers and more time doing the exercises makes this episode a nice one. I’ve discovered that foot/leg placement on the ball can really increase (or decrease) the challenge level.

EPISODE 224 (26:30, stability ball)

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, doing scissor/propeller arms in the last two rounds; Back (3.5 min) - hips/torso on the stability ball, do one round lifting the opposite arm and leg and a second round doing the same but lifting up and then to the side; Planks (3.5 min) - thighs on the stability ball and straight arms, then do two sets with the ball under the shins and lifting opposite leg up and to the side; Side Bridge (3.5 min) - 2 rounds of side bridge on the elbow and feet with opposite arm straight up, with the top leg lifted in the second round; Bridge (3.5 min) - 3 rounds of bridge exercises (standard, lifting one leg, and lifting one leg up and to the side); Standing Exercises (3.5 min) - one-legged balance exercises (one knee up, then one straight leg forward/side/back with the supporting leg in a very shallow squat); Stretching (4.5 min) - plie squat into a side lunge using the stability ball for balance, runner’s lunge, and figure 4 stretch.

Dr. Allaire calls the plank exercises “interesting and very challenging.” Lifting the leg requires a strong grounding of the other leg on the ball; I wobbled a little but made it through. I found the second round of side planks equally challenging, but more from a strength perspective than balance. Dr. Allaire tells you that the standing exercises are good to rehabilitate strained or sprained ankles or help prevent strains and strains from occurring.

EPISODE 225 (26:29, chair)

Abs (3.5 min) - isolation holds/crunches on the floor; Back (3.5 min) - two rounds of lifting the opposite arm and leg from a tabletop position; Planks (3.5 min) - forearm plank with straight legs progressing into straight arm planks; Side Bridge (3.5 min) - side bridge on the elbow and knees, coming forward from a 45 degree angle; Bridge (3.25 min) - 3 rounds of bridge exercises on the floor, raising and lowering the hips with both feet on the floor in the first round and with one leg lifted in the last two rounds; Standing Exercises (3.5 min) - squats with both feet on the floor and then on one leg; Stretching (4.5 min) - tabletop stretch for the hamstrings using a chair for balance, runner’s lunge also using the chair into Warrior I, and figure 4 stretch.

The exercises in this episode are fairly basic, and most of them are not new to the series. It is nice to have a no equipment workout for a change.

EPISODE 226 (26:25, strap)

Abs (3.5 min) - crunches on the floor, some with one arm raised, then a slow roll to the side not using the arms; Back (3.5 min) - from a tabletop position, place one hand on the opposite arm (2 sets), then do the same but lift one arm by the ears; Planks (3.25 min) - planks on the knees and forearms (2 sets), then with straight legs (2 sets); Side Bridge (3.5 min) - lying on your side on the elbow with the legs at a 45 degree angle, then raise and lower the top leg (level 1), then raise and lower the body using the lower leg (level 2); Bridge (3.5 min) - standard bridge exercises on the floor, raising and lowering the hips and (for some reps) raising the arms overhead, then doing the same but raising one leg and keeping the arms by the sides; Linked Exercises (3.5 min) - squats, a one-legged balance, and then both exercises combined; Stretching (4.5 min) - runner’s lunge, seated hamstring stretch using a strap, then cross-legged hip stretch.

This is another fairly basic workout. Some of the exercises (like the side bridges) are not new. While it is still possible to be challenged here, the difficulty level is not as great as in many previous episodes.

BONUS EPISODE 227 (22:13, strap)

This episode is all stretching. It includes the following stretches on the floor:

o Legs (using the strap): hamstrings, leg to the side then across the body, figure 4 stretch
o Child’s pose
o Cobra/sphinx/upward facing dog
o Runner’s lunge into a small backbend, then turned to the side

The last six minutes are standing stretches:

o Eagle arms
o Neck stretches
o Side bend
o Shoulder/chest/upper back stretches
o Upper body chest stretch combined with a breathing exercise

This episode is a little shorter than the others in the series, with only 21 minutes of actual workout time. The stretches are held for a reasonable length of time and feel great. Dr. Allaire tells you that some people won’t feel comfortable doing the backbend stretches (i.e., cobra etc.), so if that’s you, just continue with child’s pose/cat/cow. This workout is a nice way to end the series.

Instructor Comments:
Dr. Allaire is encouraging, and her form pointers are detailed and helpful. I would have preferred fewer form pointers as the series progressed, but since these workouts were aired on PBS, I can see why Dr. Allaire provided so many. I think that, overall, she does a great job in this series.

shawnt

03/11/2015


This review is for Disc 2 only; I submitted a review of Disc 1 earlier. The episodes on this disc step it up a notch and are closer to stand alone workouts, especially the later ones. Dr. Allaire generally shows an easier version of each exercise to begin and then increases the challenge for those who want to join her.

In my case, I am using these workouts to identify muscle imbalances. For example, I typically find the abs and standing exercises less challenging than some of the others. I attribute this less to program design (although perhaps this is a factor? I’m not sure) than to my own strengths and weaknesses. In reading the comments below, you should take this into consideration. Your strengths and weaknesses could be entirely different in fact, they probably are.

The workouts on this disc use two pieces of new equipment, although both are optional: an exercise band and a half dome.

EPISODE 210 (26:30, stability ball, foam roller)

Abs (3.5 min) - crunches on the foam roller, with legs at a 90 degree angle in the second round and opposite arm and leg lifting in the third round; Back (3.5 min) - hips/torso on the stability ball, swing alternating arms in a 180 degree horizontal arc in the first round, bring the nose to the ball with arms at the side in the second round, and do the same nose move in the third round but with a slight backbend; Planks (3.5 min) - hips or shins on the stability ball and legs off the floor and active in the first round, shins on the ball and alternating legs lifted and then moved out to the side in the second round; Side Bridge (3.5 min) - lying on your side on your elbow with knee/hip/shoulder in a straight line and lift from hip/hold in the first round, then do a side plank with straight legs and arms and lifting the front leg in the second round; Bridge (3.5 min) - standard bridge exercises using a stability ball, lifting alternating legs and then moving leg out to the side in the second round (with optional hands off the floor); Linked Exercises (3.5 min) - back lunges, squats, and front lunges, repeated in a 360 degree (box) pattern; Stretching (4.75 min) - standing hamstring/calf stretches, standing psoas stretches (modified Warrior I), and rolling on the foam roller for the IT band.

Foam roller exercises can require a lot of balance, and the ab exercises are challenging for this reason. The plank exercise with raised legs also require a lot of balance and core strength. I couldn’t get my legs high at all, although I didn’t fall off the ball (a small, but real, triumph!). The second round of side bridges also require a good bit of strength. I did fall off the ball in the bridge exercises but only when I tried to raise my arms. I’m starting to wonder if I’ll make it through this series. The workouts start out easy, but they are getting sneakily harder!

EPISODE 211 (26:26, stability ball)

Abs (3.5 min) - isolation holds and crunches on the ball; Back (3.25 min) - on all fours, extend opposite arm and leg and then last round do the same but draw a square with the extended arm and leg; Planks (3.25 min) - straight arm and forearm variations, with the last sets lifting alternating legs; Bridge (3.5 min) - head and shoulders on the ball then lower hips, last set using only one leg; Standing (6.25 min) - balance on one leg, then one-legged hip hikes and planks into something like a table top squat; Stretching (5.5 min) runner’s lunge with a shallow backbend, a figure 4 stretch using the ball, a chest opening stretch supine on the ball, and a final spinal decompression/relaxation stretch prone on the ball.

This episode focused more on strength gains than balance. Dr. Allaire shows variations for those who are still working up to the full pose. The episode required some balance, especially in the standing section, but there wasn’t as much of this as in previous workouts.

EPISODE 212 (26:27, stability ball, foam roller)

Abs (3.5 min) - crunches on the foam roller, the last few rounds with the arms overhead by the ears; Back (3.5 min) - torso on the ball and leg lifts and then roll out (ball under legs) and hold; Planks (3.5 min) - holding onto the sides of the ball (but can be done on the floor); Side Bridge (3.5 min) - side planks with legs on the foam roller (but can be done on floor), in the last round raise arm and one leg; Standing (5.5 min) - squats, last round come up on toes; Stretching (5.75 min) figure 4 stretch (“sitting pigeon”), arm/chest stretches, and hamstring/calf stretches, all done using the stability ball.

The back exercises focus on developing lower back strength, while the plank exercises require more balance— or so says Dr. Allaire; I thought they seem less challenging than in previous segments. I think this program is good at identifying muscle imbalances, because I’m sure others could find these exercises plenty challenging. The side bridge exercises require a healthy combination of strength and balance — pretty challenging for me!

EPISODE 213 (26:30, stability ball, foam roller)

Abs (3.75 min) - isolation holds on the foam roller, with the feet on the mat for the first few rounds and the feet at up a 90 degree angle for the last few rounds (hands off the mat optional); Back (3.5 min) - torso on the ball and lift opposite arm and leg, then lift hand from mat (round 1) and same exercise but with torso lifted into a slight backbend (round 2); Planks (3.75 min) - holding onto the sides of the ball (but can be done on the floor) with both feet on the floor (round 1), same but with feet in a wide or narrow stance (your choice) (round 2), then with alternating legs lifted (round 3), and pushups with feet on the floor (rounds 4 and 5); Side Bridge (2.75 min) - lying on your side on your elbow with knee/hip/shoulder in a straight line and lift from hip (on knee) (round 1), then same lift with straight arm and legs (round 2); Bridge (3.5 min) - standard bridge exercises using a stability ball, with an isolation hold (round 1), rolling ball in (round 2), and rolling ball in while lifting hips (round 3); Linked Exercises (3.5 min) - rear lunge into one-legged knee up (round 1), down into plank, add a pushup then side bridge (repeat twice) and come up into table top (round 2), then repeat rear lunges and plank only, but with alternating legs lifting in plank, and come up into table top (round 3); Stretching (4.5 min) - standing hamstring/calf stretch, Warrior I, and figure 4 stretch sitting on the ball.

The abs exercises require a lot of balance (especially if you follow Dr. Allaire and lift your hands off the mat — I couldn’t). The back exercises also require a lot of balance. Actually, the entire episode was a nice mix of strength and balance. This episode was not easy (for me).

EPISODE 214 (26:27, stability ball)

Abs (3.5 min) - isolation holds on the floor, first with hands under the curve of your lower back, then with one arm by the ear; Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting the arms by the sides and then a third round alternating lifting arms (like you’re swimming, which Dr. Allaire later calls “scissor arms”); Planks (3.5 min) - straight leg planks on the elbows (round 1); straight leg planks with the elbows on the ball (round 2), and the same as round 2 but circling the arms (rounds 3 and 4); Side Bridge (3.5 min) - lying on your side on your elbow with straight legs and knee/hip/shoulder in a line then lift/hold (round 1), then same with the top leg in front and bottom leg behind (round 2), and then the same as round 2 except the bottom leg is bent at the knee and lifted (round 3); Bridge (3.5 min) - standard bridge exercises using a stability ball, with an isolation hold (round 1), lifting the arms by the ears (round 2), and moving the arms quickly (scissor arms) (round 3); Linked Exercises (3.5 min) - stationary lunges (round 1); a one-legged balance (round 2), lunges into a one-legged balance (round 3), and lunge/balance with the arms overhead (round 4); Stretching (4.5 min) - figure 4 stretch on the ball (no hands), runner’s lunge using the ball for balance, and a hamstring stretch on the ball.

I didn’t find the abs exercises to be challenging at all; there aren’t enough of them to work on strength and since they are done on the floor, there is no balance component. I had the same reaction to the back exercises; although they are on the ball, the balance required isn’t great. Perhaps I need to inflate my ball more. The challenge for me started with the planks; holding a plank while circling the ball isn’t as easy as it looks.

EPISODE 215 (26:26, strap, exercise band)

Abs (3.5 min) - slow crunches with one leg extended (round 1); and same crunches as in round 1 but with the opposite arm extended by the ear; Back (3.5 min) - standing rows using an exercise band; Planks (3.5 min) - three rounds of straight leg planks with straight arms, with the feet together in the second and raising alternating legs in the third; Side Bridge (3.75 min) - lying on your side on your elbow with straight legs and knee/hip/shoulder in a line then lift/hold (round 1), then the same but with the top arm and/or leg lifted (round 2); Bridge (3.5 min) - standard bridge exercises, but activating the glutes by pushing against an exercise band tied snugly around your thighs on the lift; Linked Exercises (3.5 min) - wide squats (round 1) and wide squats with a one-legged balance in between reps (round 2); Stretching (4.5 min) - figure 4 stretch with one leg on a wall and lying eccentric stretching using a strap for the hamstrings.

The ab exercises remain fairly basic and don’t offer a lot of challenge to the intermediate/advanced exerciser. Dr. Allaire introduces an exercise band in the back exercises to help train the postural muscles; these exercises target the mid-back and shoulder blades and require an object around which you can loop the band at elbow level. Dr. Allaire suggests that you use a door knob (in case you don’t have a column handy); I used a bed post. Your band should have a fair amount of resistance to it; mine was too light, so next time I will use a stronger one or double the band. The second round of side planks requires a significant increase in strength (my first real “fail”). During the stretch segment, Dr. Allaire tells you that muscle imbalances make you prone to back injuries, and one of the goals of this program is to restore balance to both sides of the body.

EPISODE 216 (26:30, stability ball, half dome (optional), and small ball/medicine ball (optional))

Abs (3.5 min) - isolation hold on the stability ball while extending a medicine ball out to the side, then shifting the ball from hand to hand (round 1), then the same exercise while in an isolation hold crunch (rounds 2 and 3); Back (3 min) - hips/torso on the stability ball, raise opposite arm and leg (2 rounds); Planks (3.5 min) - hips on the stability ball and legs off the floor and active (round 1), same with lower legs on the ball (round 2), same as round 2 but lift alternating legs (round 3), same as round 3 but add two pushups (round 4); Side Bridge (3.5 min) - lying on your side on your elbow and legs at a 45 degree angle, then raise top leg and first hold (level 1), then raise and lower the body using the lower leg (level 2); Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with the hands on the floor and ending with the arms straight up (round 1), do the same but come up and down for several reps (round 2), then do the same with arms up for all of the reps (round 3); Standing Exercises (3.5 min) - balance with one foot on the half dome and one leg lifted (round 1), then balance with one foot on the floor and leg bent and the other leg lifted (round 2), then do the same as round 2 but tap the foot of the raised leg on the floor behind you (in a lunge position) (round 3); Stretching (4.5 min) - hamstring stretches sitting on the stability ball and runner’s lunge with three knee variations (with a combo side bend in the last variation) using the stability ball for balance.

This episode introduces a medicine ball to increase the intensity of the abs exercises. I used a dumbbell, and I think that works just as well. The final two sets of plank exercises require both strength and balance; I could do them, but just barely (and if truth be told, I’m not sure that my pushup counted; it was pretty sad). Dr. Allaire tells you that if you don’t have a stability ball for the plank exercises, you can use a chair or the couch. For side bridges, the strength difference between levels 1 and 2 is significant. I thought level 1 was pretty easy and level 2 could be challenging if there had been more reps (so my assessment — very doable. After my plank semi-fail, I needed a confidence booster). The half dome is a nice addition to the standing exercises, but Dr. Allaire tells you that, if you don’t have a half dome, you can do the balance exercise on the floor.

EPISODE 217 (26:30, stability ball, foam roller, chair (optional))

Abs (3.5 min) - crunches on the foam roller, with two arm variations (on the floor and up by the side) (round 1), the same as round 1 with arms by the side and chin to the chest (round 2) and the same but alternating neck positions (round 3); Plank (3.5 min) - plank exercise on the elbows, first on the floor then on the stability ball (round 1), plank with elbows on the stability ball, with elbows moved an inch more forward (round 2), then plank with the elbows on the stability ball and lifting alternating legs (round 3); Side Bridge/Plank Combinations (6.5 min) - straight arm plank (round 1), the same (either with straight arms or on the elbows) and several quick(ish) reps (round 2), pushups on the knees and then with straight legs (round 3); plank, then pushup into side bridge (rounds 3 and 4, separated by a stretch); Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with the hands on the floor and ending with the arms straight up (rounds 1 and 2), then lift opposite arm and leg (round 3); Triceps Exercise (3.5 min) - isolation hold in dip position on the ball (rounds 1 and 2), then dips on the ball (or chair, your option) (round 3); Stretching (4.5 min) - figure 4 and hamstring stretches on the stability ball, and a backbend over the ball.

This episode is structured a little differently. There are no separate “back” or “standing” exercises, and this is the only workout in the series with triceps exercises. The challenge continues to increase in the “usual” sections; the third round of planks requires more balance than you’d expect just watching it (again, a semi-fail for me. sigh). Dr. Allaire provides a timely reminder that it’s not worth it to sacrifice form to get through an exercise, and she tells you to focus instead on the fundamentals; with practice, it will get easier. She says this at the start of the side bridge/planks, but it’s valuable advice for all of the segments. Dr. Allaire shows less advanced modifications in this segment, giving a clear impression that she expects less advanced exercisers to work their way up to the full exercise instead of avoiding the workout altogether. Dr. Allaire says that, if you’re not working out with her today, she hopes that she can inspire you to work out with her in another program. She is so encouraging!

EPISODE 218 (26:35, stability ball, strap (optional), hand weights (optional), and a small ball (optional)

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, with scissor arms in the second and third rounds; Back (3.5 min) - hips/torso on the stability ball and raise the arms to the sides (round 1), and then the same but using weights (round 2); Planks (3.5 min) - straight arm/leg plank (but elbow and knee options are shown) (round 1), then pushups using the plank form variation chosen in the previous round (rounds 2 and 3), then do several sets of a pushup then widen leg and arm and another pushup (round 4); Side Bridge (3.5 min) - lying on your side on your elbow with straight legs and knee/hip/shoulder in a line and lift/hold, then raise hips by pushing with the bottom leg (several rounds of one lift then two raises each); Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with your choice of hand variation (on the floor, by the sides, arms straight up) (round 1) and the same but rolling the ball towards the glues using your feet (rounds 2 and 3); Standing Exercises (3.5 min) - one-legged balance exercise, standing on one leg and hinging from the hip, with the arms by the ears (like Warrior III) (two rounds); Stretching (4.5 min) - lying eccentric stretching using a strap for the hamstrings.

Using weights in the back exercises significantly increases the challenge (at least for me). Without the weights, they were no big deal; with them, I struggled a bit (which could have been a too-much-weight problem; even so, it was also hard to keep my feet stable on the mat). The plank exercises include push ups; these will help build strength for those who want to do pushups always on the toes because there aren’t many reps (and, thus, the exercises are good form and strength progression instead of endurance).
shawnt

02/14/2015


This series is led by Dr. Lisa Allaire, a chiropractor located in Southern California. The series is designed to strengthen the core and back, with the main goal of preventing back problems before they arise (rather than fixing them after they happen). The series also is designed to improve balance, coordination, and flexibility.

The series, filmed in Huatulco, Mexico, first aired on PBS somewhere around 2010 or 2011. The episodes are mostly filmed outside, with lovely views of cliffs and the ocean. Some of the episodes are in an open building or on a balcony. Dr. Allaire instructs alone, and there is no music other than some instrumental guitar at the beginning of each segment.

The series is comprised of 26 episodes. Each of the episodes lasts approximately 26.5 minutes, and is broken down into the following sections: Abs, Back, Plank, Bridge, Standing Exercises, and Stretching. Some episodes also have a separate section of Side Bridge exercises, and sometimes the Standing Exercises are called Linked Exercises. Disc 3 contains a “bonus” episode, which is all stretching.

You’ll need a mat for all of the workouts, and a stability ball, a foam roller, hand weights, and/or a strap for some of them. Each episode begins with the same 55 second intro by Dr. Allaire and continues with a short explanation of the equipment needed. The actual workout begins at about the 1 to 1:30 minute mark. The DVDs are well chaptered so that you can skip over the intro/equipment sections. A brief description of each of the episodes in Disc 1 follows this review; I will add reviews of the episodes in Discs 2 and 3 later.

What I Liked / Things to Consider

I really like this series, and I can see how it can be effective in improving back health and core strength when used consistently. The episodes get progressively more challenging as the series unfolds. They are short enough to tack on to the end of another workout. While the workouts on Disc 1 could, in theory, be used as stand alone workouts, there are a few reasons why you may not want to use them that way:

1. the progressive nature of the episodes makes them more functional when used as a consistent program;

2. quite a bit of each segment is devoted to form pointers (although this lessens considerably over time), and there aren’t enough reps to create significant strength gains on their own.

Because of these two points, I myself wouldn’t use most of the episodes on Disc 1 as stand alone workouts. The first one that I would consider trying as a workout on its own (for me) would be either 207 or 208.

Further, the pervasive and sometimes long form pointers can be a real positive, especially while you’re developing healthy movement patterns. However, I can also see how some may find them excessive and wish that more time were devoted to the actual exercises instead.

Finally, I found that the exercises didn’t progress at the same rate. I thought the ab exercises weren’t that challenging by the end of Disc 1, whereas all I could say was “wowie!” at some of the plank and bridge exercises. I’m not sure if this is because of my own imbalances (strong abs, and weaker other core muscles) or whether this is due to a real difference in the rate of progression. In either event, I think it would have been nice to have harder ab exercises.

Season 1 vs. Season 2

Season 1 is also available on DVD. According to Dr. Allaire’s website (allairebackfitness.com), the difference between Seasons 1 and 2 is that the workouts in Season 1 are progressive, while the workouts in Season 2 stand alone. While I agree about Season 1 (I have this one too), as noted above, the workouts in Season 2 definitely are also progressive. The seasons are similar and I’ve enjoyed both.

The Episodes

This review is for Disc 1 only. I plan to add reviews of Discs 2 and 3 later. Note that the overall time for each episode is total running time, including the intro segments. Also note that the individual section times are approximate because of rounding.

DISC 1

EPISODE 201 (26:35, strap)

Abs (3.5 min) - crunches with one leg extended; Back (3.5 min) - on all on all fours, lift one arm off the floor, then several rounds of extending the opposite arm and leg; Planks (6.5 min) - performed standing using a wall, with front and side plank variations; Bridge (3.25 min) - standard bridge exercises on the floor, with arm variations shown; Standing (2.5 min) - squats using the wall for balance if necessary; Stretching (4.5 min) - standing stretch that looks like Warrior I, a hamstring/calf stretch on the floor using a strap, and a seated stretch for the hips.

There are lots of form pointers in this one, so it was not much of a workout. It does lay a nice foundation for body alignment principles for the workouts to come. Dr. Allaire tells you that she’s not focusing in this program on number of reps or sets but rather replacing unhealthy movement patterns with healthier ones. This is a theme throughout the series.

EPISODE 202 (26:30, chair)

Abs (3.5 min) - crunches with one leg extended along floor; Back (3.5 min) - on all on all fours, lift one arm off the floor, then several rounds of extending the opposite arm and leg;
Planks (3.5 min) - 2 rounds on the floor on the elbows, then 2 rounds with straight arms; Side Bridge (3.5 min) - lying on your side in a straight line, lift legs (like an oblique crunch using only the lower body); Bridge (3.5 min) - standard bridge exercises on the floor, with arms in the air;
Standing (3.25 min) - squats using the wall for balance if necessary; Stretching (4.5 min) -
standing stretch that looks like Warrior I with a side bend, a standing hamstring stretch, and a seated figure 4 stretch for the hips.

There are lots of form pointers in this one too, but fewer than in the first workout. At one point Dr. Allaire says that, even if you’re advanced, it’s good to do this episode to be reminded of the form pointers.

EPISODE 203 (26:31, strap and dumbbells (optional))

Abs (6.25 min) - neck strengthening exercises (standing with isometric pushes against the head, then lying lifts with isometric holds) and neck/ab combo isometric holds; Back (3.25 min) - on all on all fours, lift the opposite arm and leg off the floor, then do the same while circling the lifted arm and leg; Planks (3.5 min) - on the floor, first round on the forearms with straight legs, second round with straight arms either on the knees or with straight legs, and third round with straight arms and legs, with alternating leg lifts; Bridge (3.5 min) - standard bridge exercises on the floor, with foot pressure variations shown to emphasize hamstrings or glute activation; Standing (3.5 min) - 3 sets of squats, the second with raised arms and the third with an overhead press using a water bottle (or dumbbells); Stretching (4 min) - seated straight leg stretch using a strap for the legs/calves, cross legged stretch in twist position (without the twist) for the glutes and hips, eagle stretch for the shoulders, and a brief neck stretch.

I found the neck exercises unexpectedly difficult. The back exercises progress so that they now require balance and coordination, and there are some excellent form tips to increase glute activation during the bridge exercises.

EPISODE 204 (26:35, stability ball, foam roller, and strap)

Abs (3.5 min) - crunches on the foam roller, with two arm variations (up by the sides and overhead by the ears); Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting the arms by the sides and then a third round lifting both the arms and torso; Planks (3.5 min) - hips on the stability ball and legs off the floor and active, raise alternating arms straight ahead (2 rounds); Side Bridge (3.5 min) - feet/legs stacked on the foam roller (either at the ankles for a balance challenge or near the knee for an easier version) and upper body resting on one elbow, then lift, with some neck stretches at the end; Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with the hands on the floor and ending with the arms straight up; Standing (3.25 min) - balance exercise, standing on one leg and hinging from the hip (like Warrior III without the arm extension); Stretching (4.5 min) - lying eccentric stretching using a strap for the calves and hamstrings.

This introduction to this episode is filmed at night or in the early morning, and the segments get progressively lighter. This episode has two chapters of bridges (standard and side), unlike the previous episodes. The side bridges feel more like side planks and are challenging. Throughout this episode, the balance requirements continue to progress. I found that the plank and standing exercises in particular required quite a bit of balance!

EPISODE 205 (26:30, stability ball, strap)

Abs (3.5 min) - isolation holds on the floor, with legs up in the later rounds and extending alternating legs extending; Back (3.5 min) - hips/torso on the stability ball, lift opposite arm and leg; Planks (3.5 min) - hands on the stability ball and straight legs (3 rounds); Side Bridge (3.5 min) - feet/legs stacked on the floor and upper body lifted on one elbow (round one) or straight arm (round two); Bridge (3.5 min) - head and shoulders on the stability ball and feet on the floor, then hinge at the hip and push back up with the feet (2 rounds); Linked Exercises (3.25 min) - stand with one leg up and bent at the knee for a balance exercise (then alternate legs), then do a series of lunges (and alternate), and finally “link” the two exercises by doing four lunges on one leg and then come back to center and balance (and alternate); Stretching (4.5 min) - lying stretching using a strap for the calves and hamstrings, first with one leg straight up and then in a figure 4.

This episode also has two chapters of bridges (standard and side), and the standing exercises are called “linked” exercises here. Dr. Allaire shows modifications for the planks on the ball, just in case it’s a bad balance day for you. She also suggests getting a burst-resistant ball, and then shows why it’s a good idea when she demonstrates a way to come out of plank. (I’m glad I have a burst-resistant ball because I found that “dismount” really tricky!) The bridge exercises emphasize the legs and glutes. Many of the segments end with a brief stretch.

EPISODE 206 (26:31, foam roller)

Abs (3.5 min) - crunches on the ground while working on neck activation, then an isometric crunch while moving alternating legs; Back (3.5 min) - on all on all fours, lift the opposite arm and leg off the floor, then do the same while drawing a square with the lifted arm and leg; Planks (3.25 min) - push ups, both on the knees and straight leg versions; Side Bridge (3.5 min) - lying on the side, upper body on the forearm and legs bent at a 45 degree angle and top leg raised, either hold (option 1) or raise and lower body by pushing with bottom leg (option 2); Bridge (3.5 min) - standard bridge exercises with the legs (easier) or ankles (harder) on the foam roller; Standing Exercises (3.25 min) - rear lunges; Stretching (4.5 min) - standing forward fold, runner’s lunge, and child’s pose, all using the foam roller for support.

This is shot in front of what looks like a salt water swimming pool. The reps get faster and more challenging. This is the first episode of “drawing a square” in the back exercises, much trickier than it looks! The plank exercises are pushups; normally there are many form pointers but a few extra here would have been appreciated.

EPISODE 207 (26:30, stability ball, foam roller, strap)

Abs (3.5 min) - isolation holds and crunches on the foam roller, first with feet on the ground then with arms overhead and lifting alternating feet; Back (3.5 min) - hips on the stability ball, lift the arms by the ears in round one, lift the arms by the side (or ears) and lift torso in round two, then roll out in a plyometric movement and do multiple reps of your choice of the variations in round three; Planks (3.25 min) - hips on the stability ball and legs off the floor and active, do seesaw pushups in the first round then roll the ball farther down the legs and do another round of seesaw pushups; Bridge (3.5 min) - standard bridges using the stability ball, working on lifting the arms overhead in the first round and lifting the arms and alternating legs in the second round; Standing Exercises (3.5 min) - 2 rounds of squats, coming up onto the toes in the second round; Stretching (7.5 min) - lying stretches for the lower body using the strap, runner’s lunge using the stability ball for balance, and upper body stretches while sitting on the ball.

The reps continue to get faster and more challenging, and more content is devoted to the exercises and less to form pointers. This is episode introduces plyometric moves with the ball. The plank exercises are really pushups, not standard planks or plank variations. It would be useful to have a mirror to check your form in the second round of seesaw pushups to make sure that your legs are moving up while your torso is going down; there are no reminders or cues about this, and it’s hard to watch and do at the same time. The bridge exercises require a lot of balance!

EPISODE 208 (26:34, stability ball, two hand weights (optional))

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, with various arm movements in the second round and the same movements in the third round (but holding hand weights); Back (3.5 min) - hips/torso on the stability ball, do three rounds with the first lifting the torso up and then alternating lifting arms, the second doing only the arm movements holding hand weights, and then a final round with arms by the side and lifting alternating legs; Planks (3.5 min) - ankles/lower legs on the stability ball and hands on the floor, roll knees in to almost a pike position (first round) then just roll knees in (second round); Side Bridge / Plank Combinations (3.5 min) - planks on the floor with leg options (either straight or on knees) and various arm options (on elbows or straight) (round 1), plank with straight arms and legs into side plank with arm up (round 2), same plank combo from round 2 with an added pushup in between sides; Bridge (3.5 min) - standard bridge exercises using a stability ball with the arms by the sides (round 1), the same with the knees rolling in and hips lifting (round 2) or hips stable (round three), and then the knees rolling in and lifting alternating legs (round 4); Linked Exercises (3.5 min) - balance exercise, standing on one leg and the other knee up, then a lunge ending in the same one-legged balance, performed in 360 degrees twice (e.g., back, front, right side, left side); Stretching (4.5 min) - static standing hamstring stretches, runner’s lunge into Warrior I, a twist while in plie position, and neck stretches.

This episode was filmed on a balcony with a misty jungle in the background (quite lovely!). Dr. Allaire tells you that neck range of motion is one of the first things that people lose, so she has you do a few neck stretches at the end of the ab work (which she usually does, so this isn’t new). I found the plank and leg lift round in the bridge exercises to be particularly challenging. These require a lot of strength, coordination, and balance. Also, it would be helpful to have a mirror for the plank exercises; I didn’t, and I wasn’t sure whether I ever made it into the pike position (so I was worried about form while I tried not to fall off the ball!).

EPISODE 209 (26:31, stability ball)

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, with various arms raised by the ears and then lowered to the sides in the second round and the same arm movements in the third round (but hold torso in a crunch position); Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting/extending the opposite arm and leg with the other arm raised by the side; Planks (3.75 min) - shins on the stability ball and do a standard plank for the first round, then lift alternating legs for 2 additional rounds; Side Bridge (3.5 min) - lying on the side, upper body on the forearm and legs bent at a 45 degree angle and top leg raised, either hold (option 1) or raise and lower body by pushing with bottom leg (option 2), do 2 rounds; Bridge (3.5 min) -standard bridge exercises using a stability ball, lifting alternating legs in the second round and alternating arm and leg in the third round; Linked Exercises (3.5 min) - reverse lunges into a one-leg balance (opposite knee up), then the same reverse lunge/balance combo into a forward lunge/balance combo (one fluid motion, several reps); Stretching (4 min) - side lunges to stretch the inner thigh using the ball for balance, a twisting runner’s lunge to stretch along your body (almost lying on your side, instead of the more common upper body twist), and knee to the chest.

The balance challenge continues. Dr. Allaire tells you not to worry about wobbling around because sometimes you learn more by almost falling off the ball than you do by staying on it. She doesn’t tell you what you learn by falling off the ball. The form pointers/reminders continue to be good, and the pace of the workout has progressed so that many of these pointers are given while she shows you the basic position for the exercise segment (i.e., there’s less true down time).
Instructor Comments:
Dr. Allaire is a natural in front of the camera. She knows where the challenge is in each exercise and shows modifications in case the exercise is too advanced for you or you’re having an ”off” day. However, because she is so encouraging and nonjudgemental, she makes you want to work harder. She provides alignment tips which are detailed, clear, and useful. She also has a core that is crazy strong!

shawnt

01/25/2015

Bodyworks MD: The Shoulder
Dr Mark Klion
Year Released: 2008

This DVD was on my Amazon Wish list for a LONG time based on the positive reviews both there and here, and I finally purchased it when the price came down a bit. Unfortunately, I was disappointed; I'll explain the reasons for this after I describe the DVD. To provide some background information on my own shoulder issues, I don't have a specific injury per se. However, I have ongoing nagging discomfort in my right shoulder, most like because it's my dominant side and the side where I use my computer mouse (it definitely feels worse after long stints at my desktop despite my ergonomic setup).

This program is hosted by Dr. Mark Klion, an orthopedic surgeon, and it has an extensive Main Menu as follows:

SELF-ASSESSMENT
This short, on-screen question section helps you to determine whether you will be following the Blue Team (easiest/beginner), White Team (intermediate), or Red Team (advanced) for the exercises. It asks questions about things like intensity of pain, difficulties sleeping on the affected side, etc. I had trouble with this, as I have no loss in range of motion and no restriction of movements, which put me in the advanced or Red Team, yet at times, I can have near-constant discomfort, depending on the day. I wound up sometimes following the Blue, sometimes the Red.

EXERCISE TECHNIQUES
This section provides a breakdown of all of the exercises used in the Main Rehab program. It is broken up by the section you chose in the Self-Assessment; since I didn't clearly fit into one category, I wound up watching both the Blue and the Red, which are rather lengthy. The Blue section uses dumbbells, whereas the Red uses a resistance band. (This actually felt backwards too me--i.e., when I tried using both the weights and the band, it was the weights that felt more challenging.)

MAIN REHAB PROGRAM
This is a 25-minute program featuring Dr. Klion leading three background exercisers, one representing each "team." It starts with about 5 minutes of very slow warm-ups and then an additional 5 minutes of slow stretching. The remaining 15 minutes is dedicated to the rehab exercises. As a viewer, you are supposed to be following just one of the exercisers, which is a bit difficult since the camera is obviously moving between all three. Also, it is assumed that you have watched the "Exercise Techniques" section, so none of the exercises is broken down in any depth here. There is no cool-down; Dr. Klion encourages you to do this on your own.

ADVANCED STRENGTHENING PROGRAM
Unlike the Main Rehab program, which targets only the injured shoulder, this 21-minute advanced program targets both shoulders, and it is supposed to be used after you are pain free. Since I have more discomfort than actual pain, I did this routine several times in addition to the Main Rehab. Here Dr. Klion leads the male exerciser from the Main program (why is it that the advanced program is demoed by a male?) through a program that uses a stability ball and two dumbbells.

SHOULDER ANATOMY AND INJURIES
This 14-minute segment features Dr. Klion being interviewed by Troy Jacobson as he explains the function of the shoulder as it relates to the potential for injury.

MUSIC ON/MUSIC OFF
Although the Main Menu includes this option, it did NOT work for me. I hated the music--it's loud, kind of jazzy, but more like a bad TV theme--and so I would have loved to turn it off! I was able to figure out how to switch it off during the Main Rehab program by using the audio controls function under the "Titles" menu on my remote, but this did not work for the Advanced program, so I was stuck with the music there.

Okay, here's what I did NOT like about this DVD:
*As noted above, the music.
*The instruction and the actual workout being separately chaptered.
*The three levels being included together under the Main Rehab routine; I found this distracting.
*The style of the Main Rehab routine. There are a small number of exercises performed for five repetitions, and then you do SIX sets of each. Not only did this feel like overkill to me, but also it was extremely boring.
*The length of the Main Rehab routine. I simply could not get myself to devote 25 minutes (plus cool-down time) to this single routine 3-4x/week. I have done other rehab routines that are 15 minutes, which seems much more doable to me.
*The instructor AND the background exercisers. Dr. Klion talked to group like they were kindergartners--e.g., one warm-up exercise was arm rotations, and he called these "whirly birds." Come on! And the background exercisers were so stiff and wooden that it was actually unpleasant to exercise along with them.
*The results, or lack thereof. Maybe this is related to my specific type of problem--which is probably more of a repetitive strain issue than an actual injury--but even when I did do the Main Rehab routine regularly, I didn't find it to be helpful to me.

I am disappointed that this DVD wasn't more useful for me. I will go back to using my other rehab DVDs on a more regular basis; these include Total Body Solution with Debbie Siebers and Rehab Your Body at Home by JB Berns.
Instructor Comments:
As noted above, I wasn't crazy about Dr. Klion. He seemed too scripted and too much like he was talking to a group of children. He gave few form pointers during the actual workout, and the ones he did give, I didn't like (e.g., "work hard, but don't kill yourself").

Beth C (aka toaster)

10/02/2016


Bodyworks MD: The Shoulder is one in a series of home rehabilitation DVDs for injured athletes available from the Spinervals site. The other DVDs in the series cover the knee, back and ankle.

Hosted by Dr Mark Klion, a board-certified orthopedic surgeon, Bodyworks MD: The Shoulder provides a comprehensive program for rehabbing shoulder injuries. The DVD is conveniently chaptered from the main menu.

Self-Assessment: This section asks questions about the frequency and intensity of your pain, whether you have trouble sleeping on your injured side, and the strength and range of motion in your injured shoulder. Your answers determine whether you will be on the Blue Team (easiest), White Team (intermediate) or Red Team (the most challenging).

Exercise Techniques: This section provides an overview of the exercises in the Main Rehab Program, as well as the equipment you will need. Blue Team members will need a heating pad and a dowel stick; White Team members, a height-adjustable table or chair to assist stretching, and a light weight; and Red Team members, a resistance band and/or tubing, a wall with a protruding corner to assist stretching, and a light weight.

Advanced Strengthening Program: This is a 21-minute shoulder strengthening program to use once you are pain-free. It requires a stability ball, a towel or strap for stretching, and dumbbells.

Shoulder Anatomy and Injuries: Troy Jacobson interviews Dr Mark Klion, who uses an anatomical model of the shoulder to explain how the shoulder functions and can become injured.

Main Rehab Program: This is the body of the DVD, a 30-minute program of stretching and strengthening exercises.

At the beginning of the Main Rehab Program, Dr Mark introduces the participants who are wearing colour-coded T-shirts: Melissa, a professional indoor cycling instructor, on the Blue Team; Paul, a licensed physical therapist, on the White Team; and Britney, a group exercise instructor and personal trainer, on the Red Team. All three go through the program together, as Dr Mark walks around offering form pointers and encouragement. I really like this set-up — the producers recognise that injured athletes may feel isolated and miserable, and feeling as though you are part of a team is encouraging. This arrangement also allows people on the Blue and White teams to see how their rehab program will progress.

The three exercisers are not seasoned DVD performers and it shows. Melissa plays the part of an injured athlete a little too convincingly and looks like a sick cat; Paul grins goofily at the camera throughout the entire workout; while Britney spends most of the session looking as though she's trying not to laugh, then after Dr Mark corrects her form, looks as though she's in a snit. This is what happens when you ask friends and acquaintances to star in your workout DVD!

After a five-minute warm-up, there are two stretching exercises, followed by six strengthening exercises. A countdown clock shows for each exercise. After the workout, Dr Mark recommends some light stretching and the use of an ice-pack if you're sore. He recommends that you use the DVD three to four times a week.

The verdict: Both myself and my husband have had very good results from using this DVD, and I would strongly recommend it to anyone with a shoulder injury. While expensive, it is also very comprehensive, and would take you from the early stages of an injury to the post-rehab phase. Apart from the less-than-polished performances of the three exercisers, the DVD has high production values.
Instructor Comments:
Dr Mark Klion is very personable and reassuring, and comes across as genuinely caring.

RedPanda

11/09/2010

Healthy Hands, Wrists & Forearms
Martin Gray
Year Released: 2008


This DVD presents several therapeutic modalities for the hands, wrists and forearms. The goal is to decrease pain and increase strength and flexibility.

The DVD is presented by Martin Gray, who is a certified massage therapist (among many other talents – see Instructor Comments).

The DVD is chaptered as follows:

-Introduction (5 minutes): Martin explains he worked as a massage therapist specializing forearm, wrists and hands, but after a time due to the intense nature of his work he found his own hands were hurting. He consulted doctors, who said he had “overuse syndrome” and recommended he cut back on his massage practice (which was his livelihood) and his juggling hobby. Unsatisfied with this response, Martin studied on his own and developed his own routines to treat himself, then taught his program to others.

-Stretching (26 minutes): Martin demonstrates a comprehensive stretching program for the hands and wrists, which he recommends doing twice a week. He demonstrates the stretches while seated at a table facing the camera, but a screen behind him shows other camera angles, including from over his shoulder, which is very helpful. The stretches are done firmly but gently, with the hand/forearm relaxed, and are held 5-10 seconds. Although this DVD chapter is 26 minutes, Martin says the program will take closer to 10 minutes once you know the moves, and that you will be able to do them almost anywhere.

-Strengthening (10:45 minutes): Martin demonstrates strengthening exercises for the hands and wrists, using resistance from the opposite hand. He recommends doing the strengthening program twice a week after the stretching program, and again notes that once you know the moves you can go through the routine more quickly.

-Self-Therapy (19 minutes): Self-massage techniques for the forearms, wrists and hands, using a variety of long strokes and applied pressure from the opposite hand. During his instruction Martin includes a lot of anatomy explanation. He also relates that a few years before he had a serious fall while rock climbing, sustaining multiple fractures in both forearms, and that doing the programs from this DVD helped him regain almost full use of his arms.

-Water Therapy (8:15 minutes): Martin shows how to use hot and cold water as therapy.

-About Martin (22 minutes): An interview with Martin Gray about his other work (see Instructor Comments).

My copy of Healthy Hands is DVD-R, and I doubt it comes as a pressed DVD. It is available online from several retailers (do a Google search). I found my copy at eBay.

Bottom line: An excellent resource for self-treatment of hurting hands, wrists and forearms. Strongly recommended for anyone who works intensely with their hands, such as musicians, typists, massage therapists, dental professionals and others.
Instructor Comments:
Martin Gray is certainly a multi-talented individual. He is described as a “movement artist” and “world famous juggler,” as well as the creator of the Nomadics exercise program (www.nomadics.net). He is an author, photographer and anthropologist (Sacred Earth: Places of Peace and Power; http://www.sacredsites.com). Martin is comfortable on camera and presents in a calm, pleasant, knowledgeable manner.
JustSandra

05/14/2010

Mayo Clinic Wellness Solutions for Insomnia
Rodney Yee
Year Released: 2007

NOTE: I received a free copy of this DVD to review for metapsychology.net.

This DVD is part of a series from lifestyle company Gaiam and the Mayo Clinic. The Main Menu of the DVD reads as follows: Chapter 1, What is Integrative Medicine? (a 4-minute overview by Dr. Bauer); Chapter 2, Understanding Your Condition: Insomnia; Chapter 3, Action Plan; and Chapter 4, Behind the Scenes (includes About Gaiam, About the Mayo Clinic, Meet the Mayo Clinic Doctors, Resources, Credits).

The heart of this DVD lies in Chapters 2 and 3. The second chapter features several Mayo Clinic doctors providing a 21-minute discussion of insomnia issues, most of which is fairly basic, covering issues such as facts and myths. Chapter 3, the Action Plan, is further broken down into three segments: Eat Well to Feel Well (Nutrition Options for Insomnia), Soothing Therapy (Meditation for Insomnia), and Soothing Therapy (Yoga for Insomnia). The 14-minute nutrition segment is also very basic: it is divided into two sections, one on "smart shopping" in the grocery store, and the second half on maintaining a healthy weight to reduce insomnia.

The meditation and yoga segments are led by renowned yoga instructor Rodney Yee. For the meditation portion, Yee is alone, and he instructs via voiceover for two separate 5-minute meditation programs. The first is a seated meditation. Yee instructs you to sit on a cushion with towels under your knees for support; the focus here is on being calm and in the present moment as you rest. The second meditation practice is restorative: for this practice, Yee has you lie back over a blanket, using a towel under your head as a pillow. Resting in relaxation pose, he encourages you to scan the entire body, releasing the arms and legs into the floor as you focus on letting go of tension. For the 27-minute yoga practice, Yee is instructing live, and he is accompanied by two students, one of whom shows modifications; a chair, yoga strap, several blocks, and blankets are used during this session. Yee begins with a standing forward bend, having one of the students support her head on yoga blocks, the other support his head on the chair. This is followed by wide-legged standing forward bend, again using support under the head. Yee then brings his students to the floor for supported child’s pose over the blankets, reclined leg stretch using the strap, and down dog resting the head on the block. Next comes a series of forward bends (head-to-knee pose and full forward bend) resting the head and hands on the chair. Finishing postures include supported reclined cobbler’s pose (using blankets and blocks), brief seated meditation, and a short (2 minutes) savasana before ending the class in a seated position.

All of the Wellness Solutions DVDs, which are packaged in Gaiam’s “eco conscious” cardboard cases, include a 48-page booklet entitled “My Stress Solution.” This booklet is not specific to the particular condition address in the DVD (although it does include a quick overview of the major points insight the back cover), but it provides an excellent overview of the basic principles of stress management. I am a psychologist, and this booklet reviews the same strategies which I would use with my clients, including changing negative thought patterns, dealing with anger, learning to say no, improving communication, incorporating leisure activities, and finding ways to relax.

This DVD offers several nice meditation and yoga options for insomnia. The practices are very accessible; they would be appropriate those new to yoga but should also be useful to more experienced yoga students looking for a sequence designed to promote restful sleep.
Instructor Comments:
I like Rodney, and I thought he did a fine job as always here. However, I am so used to seeing him alone via voiceover that it was a little odd to see him teaching students live with a clip-on microphone!

Beth C (aka toaster)

02/24/2009