Rehabilitation/Special Needs Workouts

Shoulder School
Kristina Nekyia
Year Released: 2015

This DVD has been on my Wish List forever, and I finally got the opportunity to try it from a generous friend. I have chronic issues in my dominant right shoulder, most likely having to do with computer/mouse use, amongst other things. I have tried various stretching programs, but to be honest, it's been hard to stick with anything consistently, and nothing seems to provide anything more than temporary relief.

I was already familiar with instructor Kristina Nekyia from her You Tube channel, where she offers a brief Shoulder Supplemental routine that I've always found useful. On this DVD, Nekyia provides introductions to each of three segments: Part 1, Stabilization/Warm-Up (19 minutes), Part 2, Strengthening (17 minutes), and Part 3, Mobility (10 minutes). During the exercises themselves, Nekyia is not on-camera; rather, she instructs via voiceover while three different athletes model the workouts. Nekyia, both a fitness coach and contortionist, offers precise, detailed instruction interwoven with quite a bit of humor.

The Main Menu breaks down the DVD into individual chapters rather than the three parts. Here is the entire listing:

Play Shoulder School
Select Workout (submenu)
*Shoulder School Introduction
*Shoulder Stabilizers
*Right Rotator Cuff: Supraspinatus
*Right Rotator Cuff: Infraspinatus/Teres Minor
*Right Rotator Cuff: Subscapularis
*Left Rotator Cuff: Supraspinatus
*Left Rotator Cuff: Infraspinatus/Teres Minor
*Left Rotator Cuff: Subscapularis
*Part 2: Shoulder Strengthening
*Pull Up Prep
*Twisted Grip Prep
*Upper Back Strengthening
*Handstand Prep
*Part 3: Shoulder Range of Motion
*Fit and Bendy
*End Credits

Tubing with handing is used for all three segments, and for main of the exercises, you will need to be able to anchor your tubing in a doorway/other heavy object. The first time I tried the workout, I did only the Warm-Up. All of these exercises use the anchored tubing, and they generally felt good on my shoulder. On the second day, I did Parts 2 and 3. The Strengthening work was much tougher than I had anticipated. It starts off stepping on the band and doing some more traditional-like strength moves, but eventually, you move onto the floor for a series of upper back work (some with the band) and finally plank work. The latter was tough on my shoulder, which felt sore after. The final segment returned to both anchored and two-handed band work, including pulsing movements, which Nekyia explains in the introduction to this section. Again, this work felt good on my shoulder.

I think that right now, when I am in more of a rehab stage, I need to stick to Parts 1 and 3 of this DVD only. This will give me a nice 30-minute routine that I can do every other day. I believe that I will still make strength gains, and I am hopeful that I will see improvement. I will update my review as I have more to report, but at this point, I am cautiously optimistic that this DVD may be beneficial to me.

Instructor Comments:
Kristina does short instructional segments at the start of each section. She is obviously extremely knowledgeable and funny, too. I would have loved to have seen more of her on-camera rather than just instructing the exercises via voiceover, but still, she does a really good job.

Beth C (aka toaster)

05/14/2017

Viniyoga Therapy for Anxiety
Gary Kraftsow
Year Released: 2011

This DVD (along with its companion, Viniyoga Therapy for Depression), represents the latest partnership between Gary Kraftsow, yoga instructor and founder of Viniyoga Therapy in the United States, and pranamaya.com. As with Kraftsow’s prior Viniyoga Therapy DVDs, he has designed these new releases to include not only a practice element but also a strong educational component in the form of lectures on both yoga therapy in general and the treatment anxiety in particular.

The Main Menu of the DVD is broken up into two sections, Lectures and Practices. Also on the Main Menu, there is a link to a short (less than 1 minute) introduction from Kraftsow providing an overview of the DVD plus a second link to Special Features. The latter include Gary’s Biography, information on The American Viniyoga Institute, Bonus: Anxiety Practice MP3s, About Pranamaya, and DVD Credits. For the Lecture segments, Kraftsow is in front of a small group using a slide show; the chapter breakdowns are 1) Foundations of Yoga Therapy, 11 minutes, 2) Viniyoga Therapy for Anxiety, 18 minutes, and 3) Questions and Answers with Gary, 32 minutes.

Selecting “Practices” opens a submenu which lists the following options:
Guidelines for Practice, 10 minutes
Practice 1, Physiological Rebalancing
Full Practice, 45 minutes
Practice 2, Shifting Mood and Self-Concept
Option 1, Full Instruction, 54 minutes – Explain Option 1
Option 2, Concise Instruction, 47 minutes

Kraftsow emphasizes five guidelines for practice: 1) breath-centric asana practice, 2) pranayama, or breath control, 3) chanting, which is used in the second practice, 4) meditation, and 5) modifying the practice as needed. The Concise Instruction option can be selected once viewers understand how to incorporate “mantra japa,” or chanting, that is used in Practice #2. (Note: the four chants used in this practice are listed in the DVD insert; they also appear on screen briefly.)

I have provided a general overview of each of the two practices below. Each practice is performed by a different model in an airy studio with light wood floors. Kraftsow provides all of the cuing via voiceover; he does not mirror his instructions to the viewer. Initially, Kraftsow refers to each posture by its Sanskrit name (which will also appear on screen), but he will sometimes follow-up by using the English term as well.

1. Practice #1: Physiological Rebalancing.
This first practice does not incorporate the use of chanting. Rather, the focus is on pranayama, or control of the breath. In particular, Kraftsow leads the viewer through simple postures combined with brief intervals of breath retention. He begins with a body awareness exercise lying on the back, then comes to the knees for child’s pose to a cat flow. The breath retention work first appears within downward-facing dog pose, but it also occurs with more flowing movements. To conclude this practice, Kraftsow first cues a 6-minute guided savasana centered around increasing awareness of the left and right brain; an additional 5.5 minutes of pranayama closes the session.
2. Practice #2: Shifting Mood and Self-Concept.
This session begins in a lying position, with a focus on gradually extending the breath. Many of the movement are asymmetrical in nature—for example, lifting one arm overhead while flexing the opposite foot. The middle of the practice includes a long mediation with an accompanying self-reflection regarding a source of anxiety in one’s current life. The chanting work is incorporated throughout the practice, in various postures from mountain to hero’s pose. The final 12 minutes of this session involve pranayama and meditation. Here Kraftsow chants aloud while the viewer is expected to follow along by chanting silently to oneself.

Kraftsow’s credentials and knowledge are undeniable. Unfortunately, however, as with his last series of DVDs, his approach is rather dry. There is no music to accompany these practices, and because Kraftsow does not perform the asanas himself, there is a general lack of warmth and connection to the viewer. Combined with Kraftsow’s often overly intellectualized vocabulary (e.g., “cogitate on…”), there is a rather cerebral feel to these sessions. As a psychologist myself, it is difficult for me to imagine someone with anxiety easily connecting with these practices—which is a real shame, as I have no doubt that they would be helpful.

One final note: this DVD is packaged in 100% Recycled Packaging, including a recycled cardboard folder (full-length but slimmer than a regular DVD case), recycled plastic DVD tray, and vegetable-based dyes. While I personally appreciated the eco-friendly approach, I did not like that the case was held closed only with tape (which tore at the cover when I attempted to remove it).

Instructor Comments:
See above. Kraftsow, while competent and even likeable, just does not seem particularly skilled at connecting with a DVD audience.

Beth C (aka toaster)

10/23/2011

Viniyoga Therapy for the Low Back, Sacrum and Hips
Gary Kraftsow
Year Released: 2008

Viniyoga Therapy is an ancient healing art and science that adapts Yoga techniques for specific therapeutic purposes.

This workout is done in voice over. There are three exercisers who show the postures. One exerciser in each of the three segments.

These are short, simple therapeutic yoga practices carfully designed to alleviate pain and promote health in the low back, sacrum and hips.

Gary suggests starting out with the first practice "Low Back and Sacrum Therapy", and then to build up to the more advanced practice of "Strength and Stability". He also recommends doing the first two therapy practices often to strengthen and build long-term health and fitness in your low back. He says to consider these practices as part of your regular routine to maintain a healthy and happy life. I agree that being pain free is a healthy and happy life.

The set:

Its a white background with some soft colored lighting in the background. A bright clean set.

Music:

There is no music during the instruction.

Equipment:

A mat and enough space to fully stretch out.


Chapters:

Understanding Back Pain

Technique Workshop

Therapeutic Practices

Special Features


Chapters in "Therapeutic Practices":

Guidelines For Practice 4 min.

Low Back Therapy 23 min.
There is a girl performing all the exercises alone. This section is a focused practice to rehabilitate and strengthen the low back and sacrum.

Hip Therapy 31 min.
A man performs all the exercises alone. This is a focused practice to stretch, align and balance the hips.

Strength & Stability 32 min.
A different man performs all exercises alone. This segment is a stronger practice for sustained low back, sacrum and hip health.

Each segment has a "Technique Review Explained". It pops up on screen on the top right hand corner for 5 seconds. If you wish you click on it and it will show you in detail form pointers. Then it returns you to where you were at. Each exercise gives you the opportunity to use the "Technique Review".


Comments:

I found this to be a wonderfully instructed therapeutic workout. It is like physical therapy at home. This workout is not choppy and flows very nicely. It is soothing and relaxing even though it has no music during instruction. It allows for the home exerciser to totally focus on each body part that is being worked and healed. In the end of the class you feel good and pain free.

This workout is as much a keeper as Barbara Benaugh's "YFSR". we all from time to time have some aches and pains, for me its low back. This workout and Barbara's are wonderful for those times. The key is to use these workouts every week at least 2X to remain pain free.

Instructor Comments:
Gary has a come voice and demeanor. He offers good advice and carefully educates on many back issues.

Sundari

10/08/2008


This series contains 2 separate dvds: 1 for Upper Back, Neck and Shoulders and the other for Low Back, Sacrum and Hips.

These gentle practices offer safe, effective yoga exercises to rehabilitate and strengthen the body.

With great chaptering/features, you'll gain knowledge from the Lecture Section, improve form and lessen injuries by watching the Technique Workshop and then apply it by following the Therapeutic Practices.

Low Back, Sacrum and Hips:

Practice 1: Low Back Therapy-23 minutes. Rehab and strengthen low back and sacrum.

Practice 2: Hip Therapy-31 minutes. Stretch, align and balance the hips.

Practice 3: Strength & Stability-32 minutes. Stronger practice for sustaining health of low back, sacrum and hips.

Done in voice over, Gary guides one student per practice through various poses that key in on the areas you are working. Gary is very knowledgeable and has shared his training with yoga therapists and health care providers. Detailed instructions ensure safety and enhance the benefits you'll be receiving. (he often mentions where you should be feeling it, etc) There is no music, just clear & precise instructions with focused poses to treat (and help prevent) common problems with yoga.

Very well done! Each dvd even offers, as a bonus, MP3's of all practices for audio only classes at home or on the go!

Instructor Comments:
www.pranamaya.com

DeniseR

04/12/2008


Viniyoga Therapy for Lower Back, Hips, and Sacrum (DVD)
Instructor: Gary Kraftsow
Reviewer: Beth T. Cholette, Ph.D.

Gary Kraftsow, yoga instructor and founder of Viniyoga Therapy in the United States, has released his first-ever DVD series. As the title suggests, this DVD focuses on issues of the lower body, specifically the lower back, hips, and sacrum (the other DVD in this series focuses on the upper body). These Viniyoga Therapy DVDs differ from other yoga media offerings in that they contain a strong educational component in addition to the practice element. Furthermore, the practices offered are designed for rehabilitation and strengthening, and thus they are more similar in feel to a physical therapy session than to a yoga class.

The main menu of this DVD consists of four separate segments: 1) Understanding Back Pain, 2) Technique Workshop, 3) Therapeutic Practices, and 4) Special Features (includes Gary’s biography, lecture slides, subtitles, and other resources). The first of these provides a short (22 minute) lecture covering the basics of back pain, including the types and causes of pain. Using a Power Point-type visual aid, Gary presents simple anatomical information and explains how yoga therapy can be beneficial for the treatment of lower back issues. The Technique Workshop provides the opportunity to study individual postures in greater depth. Here Gary offers one-on-one instruction of each pose, providing detailed information about breathing and movement patterns. This section is organized by category (i.e., kneeling poses, standing poses, prone poses, supine poses, and seated poses), but postures can also be accessed individually. Furthermore, during the Therapeutic Practices which follow, an option appears on screen at the start of each pose which allows the viewer to return to the Technique Workshop for review as needed.

Finally, the Viniyoga Therapeutic Practices offer three complete practice segments tailored to meet different needs as described below. (Note: the DVD also provides bonus MP3 audio versions of each practice.)

1. Lower Back Therapy (23 minutes). Gary recommends that you begin here, as this is the most gentle practice. The postures are performed entirely on the floor and provide very mild stretching of the lower back area.
2. Hip Therapy (31 minutes). This practice, while still gentle and centered on floor postures, focuses more on the hips. Unlike more traditional hip-opening sequences found in other yoga practices, the goal here is to stretch the hips from four perspectives (front, back, and each side).
3. Strength and Stability (32 minutes). This practice is the only one on the DVD to contain standing postures, and thus the intensity level is slightly higher than the other two. Gary notes that it is designed to build more long-term health and fitness in the low back, sacrum and hips.

The practices feature a single student working on a mat against a rather sparse white set, with Gary providing instruction via voiceover. Each practice begins with basic breathing and lengthening in a seated position and ends with savasana (relaxation pose; Gary encourages the viewer to remain here as long as is comfortable). Most people are likely to find the practices rather dry—Gary’s voice is a big monotone and repetitive, and there’s little “fun factor” here. However, these are therapeutic in nature, and as such, they are largely effective. Although I personally didn’t get much out of the first two practices—mainly because the low back and hips aren’t a problem for me—but I was pleasantly surprised by the third, as it nicely stretched out not only my lower back but also my upper back and entire torso. This DVD would be useful for virtually anyone who is at risk for lower back issues, from those who work at physical labor to those with more chronic conditions. I definitely recommend Viniyoga Therapy for Lower Back, Hips, and Sacrum as an excellent tool for alleviating pain and promoting health in the entire lower back area.

Instructor Comments:
Gary is clearly extremely skilled and experienced in this area, but his on-camera/voiceover personality is a bit dry and stiff.

Beth C (aka toaster)

10/31/2007


I’m reviewing this workout after doing each practice session 2-3 times and watching all supplementary material once.

General workout breakdown: This DVD contains three distinct practices. The first one, Low Back and Sacrum Therapy, is the gentlest. Like the second program, Hip Therapy, it’s a focused practice meant to relieve and treat existing conditions. The longer integrated practice, Strength and Stability, is more preventative in nature, helping you strengthen the lower back to ward off future problems; it’s also the most challenging of the three. Gary recommends that you focus on the first two programs if you have regular back pain and/or are new to yoga; be comfortable with them before moving onto the Strength & Stability practice.
As Gary points out, Viniyoga doesn’t rush you into a long hold. You move in and out of the poses with each breath, although there are a couple of poses where you stay down for a held stretch (usually for about 3 breaths). Gary makes the point that movement in and out of as well as through a pose and the balance between elongation and contraction is important for both treatment and prevention. You usually repeat a sequence about 5-6 times, although for some poses it’s less (maybe 3-4) and for a couple it’s more (up to 8).

- Low Back and Sacrum Therapy (23 min.) is “a focused practice to rehabilitate and strengthen the low back and sacrum”; it’s a gentle practice focusing on the low back but also bringing in related areas (e.g. hamstrings). After beginning seated, you move through these poses: apanasana adaptation (knees to chest), apanasana, dvipada pitham (variations; two-footed pose, similar to bridge), cakravakasana (ruddy goose, similar to a dog tilt on all fours into a child’s pose & back again), vajrasana (standing on knees into child’s pose & back again), bhujangasana adaptation (cobra), cakravakasana, vimanasana (a supine backbend that’s a variation of locust), dvipada pitham, supta padangusthasana (variations; supine leg stretches), supta baddha konasana adaptation (reclined bound angle / cobbler’s), apanasana, and savasana (corpse).

- Hip Therapy (30 min.) is a gentle practice works the hips in a subtle manner. Gary pays attention to a lot of the surrounding muscles - the lower back, hamstrings, hip flexors, and groins - that contribute to hip tension rather than just doing a couple of hip openers; in other words, rather than just handing you a pain reliever to relieve the symptoms this practice treats some of the underlying causes to soothe the affected area naturally. After beginning in vajrasana (or other seated posture, you move through these poses: apanasana adaptation, dvipada pitham adaptations, cakravakasana, vajrasana, ardha salabhasana adaptation (half locust), cakravakasana, vajrasana, ekapada ustrasana adaptation (kneeling lunge), salabhasana adaptation (salabhasana – ardha salabhasana combo; locust), urdhva prasarita padasana adaptation (an exercise involving lowering & raising one leg at a time), jathara parivritti adaptation (supine abdominal twist), supta padangusthasana (variations), dvipada pitham adaptation, apanasana, and savasana. At first the hip opener junkie in me went, “What?! No pigeon? No double pigeon? No bound angle / cobbler’s? No whatever that pose is where you cross one ankle over the opposite knee? Wah!” But my whole pelvic region feels so loose and free after this session that I see the intelligence behind Gary’s deceptively simple set of asanas.

- Strength and Stability (32 min.) is “a stronger practice for sustained low back, sacrum and hip health.” It is the only practice on this DVD with standing poses. After beginning seated (either on knees or with crossed legs), you move through these poses: vajrasana, ardha salabhasana adaptation, cakravakasana, uttanasana adaptation (standing forward bend), virabhadrasana adaptation (warrior 1), ardha utkatasana adaptation (half chair or lightning bolt), ekapada ustrasana adaptation, cakravakasana, vimanasana, dvipada pitham, urdhva prasarita padasana adaptation, jathara parivritti adaptation, supta padangusthasana (variations), dvipada pitham adaptation, apanasana, and savasana.

My first real complaint about this DVD: way too short savasanas. That’s not such a big deal for me, as I feel comfortable with practicing a savasana on my own or popping in one from another program. But beginners will find it difficult to stay down, as they might not know what they’re supposed to be doing. They’ll be tempted to pop right back up, which could reverse some of the beneficial aspects of this practice. I would like to have seen Gary at least spend a couple of minutes just asking us to focus on the breath or relaxing parts of the body.

Level: I’d recommend this to someone with some experience in exercise and/or physical therapy; the practices should be approachable to all but perhaps absolute beginners to exercise and yoga and/or those with crippling back pain. You don’t need to have a background in yoga; there is plenty of introductory material to assist beginners. Experienced yogi(ni)s will also find these useful, especially if they don’t have much or any prior experience with the Viniyoga school (like me!).

Class: 1 person (a man or a woman – it changes with each practice) performs the moves while Gary instructs via voiceover. In the Technique Workshop, the student demonstrates while Gary instructs live. The students are “normal”-looking people, several of them older than typical for background exercisers

Music: none. (Well, there’s an upbeat flutey clip that plays during the menus.)

Set: simple interior space with neutral colors. The lectures and technique workshops take place in a warmly colored living room-type setting.

Production: Clear, crisp picture and sound. Helpful camera angles with no crazy effects, usually showing all of the student. The voiceover matches up well with the movements.

Equipment: yoga mat (it doesn’t need to be sticky) or equivalent. For the kneeling postures you may want a folded blanket or flat pillow if your knees are particularly sensitive. All poses are done barefoot.

Space Requirements: enough room to lie on your back with arms and legs extended; you should also be able to move your arms around when standing or kneeling in your space.

DVD Notes: In addition to the three practice sessions, the DVD also contains the following material:
- Understanding Back Pain is a 22 min. lecture the covers these topics: Understanding Back Pain, Types of Pain, Causes of Pain, Understanding Biomechanics, and Specific Goals of Yoga Therapy. This may not have any earth-shattering revelations for most people, but it’s a helpful reminder of the many different factors involved as well as a nice introduction to the program’s purpose.
- The Viniyoga Technique Workshop contains the following: Introduction (Principles of Viniyoga Therapy, 11 min.), Technique Workshop (Full Workshop, 31 min.; kneeling poses, 5:23 min.; standing poses, 4:20 min.; prone (on belly) poses, 5:17 min.; supine (on back) poses, 16:17), and Explore Individual Postures.
- A 4 min. Guidelines for Practice is available on the same menu page as the three therapeutic practices. There is also an explanation of the Technique Review feature; in a nutshell, when each poses begins you can press on Technique Review to bring up the relevant clip from the Technique Workshop.
- Each pose in the Technique Workshop and Therapeutic Practices is chaptered. At the beginning of each pose in the practices, the name (in Sanskrit) appears on screen as well as a very brief blurb about the pose’s benefits (e.g. strengthen sacrum).
- Special features include Gary’s Biography, Lecture Slide Review, Viniyoga Therapy DVD Series, Further Study, English Subtitles, Viniyoga Practice MP3s, American Viniyoga Institute (link), Other Pranamaya DVDs, and Viniyoga Therapy DVD Credits.

My second big complaint about this DVD is the fact that Gary’s introduction plays every single time you pop in the DVD. It’s fairly lengthy, too, just under 2 min. That really should be in a separate chapter. I hit super fast forward to reduce it to about 5-10 seconds, as hitting skip seems to confuse the DVD and make it want to pay the intro yet again.

Comments: It goes without saying that if you experience chronic, severe, sudden onset, or any other serious back pain you should consult a qualified medical practitioner. You should probably also discuss your exact condition with your physical therapist, your qualified therapeutic yoga teacher, etc., and have them review the exercises in this program with your needs, assess your form, etc.
I do not have back pain, but I experience stiffness in my low back and tightness in my hips due to my sedentary lifestyle (and I thought reading for a living would be fun…). I use this DVD and its companion, Viniyoga Therapy for the Upper Back, Neck and Shoulders, to treat these minor incarnations of physical discomfort and to prevent future back problems. I find that semi-regular use of these two DVDs (about once every other week) has given me relief from the tightness and stiffness I experience. Combining these types of practices (I highly recommend Barbara Benagh’s Yoga for Stress Relief, too; there’s also a relevant article called “Watch Your Back,” by Hillari Dowdle, in the Dec. 2007 Yoga Journal that uses many of the same poses) with my regular Pilates practice to keep my core (abs and lower back) strong should keep me in good shape with regards to back troubles.
Are these a party in a box? No. Are they intelligently designed and effective tools for physical therapy? Yes. I feel better after doing a session, but sometimes I don’t feel completely back to normal until the next morning, when I wake with no traces of what bothered me the day before. Those with more serious back pain will want to use the programs more regularly, at least once a week.
This is my first introduction to Viniyoga, so I can’t compare it to other practices. I would be interested in exploring other media and live classes that use this technique based on my positive experiences with this series, however.

Instructor Comments:
Gary’s not exactly Mr. Personality. “Clinical” is a good way to describe this DVD and his approach, but here that’s a plus. You’re not doing these to have fun; you’re doing these to seek relief and/or to prevent problems. You want someone knowledgeable to help you feel better, and Gary’s definitely your man. He’s obviously well-versed in yoga and deeply respectful of its traditions and values, as shown in his use of Sanskrit names for poses, for example. If you’re used to a more western medical perspective you won’t feel put off by his demeanor or his manner of teaching, however, because he obviously has a strong basis in that, too. After all, he’s the yoga mind behind the National Institute of Heath’s study on yoga’s effectiveness in treating back pain.
Speaking of cueing, Gary is excellent, except for the fact that he doesn’t mirror cue. Clear, concise, and practical - exactly what is needed. He focuses exclusively on cueing breath first, then movement. Every movement begins with the breath, and Gary cues that. There's no extraneous chatter whatsoever. He'll mention where you should feel each posture, but beyond that there's no discussion of anything else - no philosophy, no flowery language, nothing except breath and movement.

KathAL79

10/28/2007

Yoga for Stress Reduction
Hala Khouri
Year Released: 2011

I became certified as a yoga instructor this past fall, but I still frequently practice at home under the guidance of videos. I purchased this DVD for two reasons: 1) the instructor, Hala Khouri, is well-known for her work in trauma/stress, and she has worked closely with one of my teachers, and 2) it includes meditation, and I am trying to increase my practice of meditation along with my yoga practice. The style of yoga on this DVD is based on Khouri's work as a somatic counselor. Somatic means body, and Khouri believes that the body is the key to healing and managing emotions.

This long practice (80 minutes total with both meditations) includes various segments that be used as stand-alone mini-routines. The Main Menu reads as follows (times added by me, and names in parenthesis are as stated inside the DVD case, some of which are different than the DVD menu): Play All - Introduction - Warm-Up (17:49) - Standing Pose (25:39; Standing Poses) - Shaking It Off (11:58; Free Movement) - Cool-Down (15:27) - Meditation A (5:20) - Meditation B (5:08). I have broken down each segment in greater detail below.

WARM-UP
Khouri moves slowing through the warm-up. She briefly starts seated but quickly comes to lying on her back for moves such as a reclined twist, a reclined leg stretch, and reclined pigeon. Coming to a face-down position, she performs sphinx, cobra, and child's pose, adding a lateral stretch. On hands and knees, she moves through several rounds of cat/cow and also performs thread-the-needle. Khouri returns to a seated position to finish by checking in.

STANDING POSES
To start the standing work, Khouri encourages you to ask yourself how you are feeling in your body and to notice any sensations. This is a very flowing sequence. Khouri begins with big sun breaths and then comes into a fluid lunge pose, moving the knee up and down and circling the arms while in low lunge. She flows through plank and down dog, lunge and pyramid. Returning to standing, Khouri brings some balance work into the mix, again continuing the flowing nature of the routine. She ends this sequence with centering.

SHAKING IT OFF
Khouri beings here with a few minutes of flowing movements/stretches. She then moves to pounding the body, taking time to work her way over the entire body. Once that energy is released, she guides about four minutes of free form movement. For the last two minutes, Khouri returns to some flowing stretches and concludes with a final checkin.

COOL-DOWN
This quieting section starts with Khouri in a seated position for a full forward bend. This is followed by one-leg forward bend and then bound angle. Bringing the legs into a straddle position, Khouri performs a side bend to each side. Finishing postures include child's pose, a prone back release, and a final sphinx pose before concluding with shavasana.

MEDITATION A & B
The first meditation involves being "resourced" in your body. I didn't feel that this concept was described particularly well. What I got out of this was the idea of being centered and grounded. However, I would have liked more information, because in the second meditation--which centers around a more specific stressful situation--Khouri states that using your ability to be resourced is vital.

Overall, this was a very nice practice. I enjoyed Khouri's calming presence, and she did good job with the voiceover instruction. I do think that the overall length of this practice is a bit intimidating--all 80 minutes is close to the length of an average yoga class (75 minutes), I know my own home practices tend to be half that or even less. However, this DVD is well-chaptered, so that does provide more options. This is definitely a well-done video, and I would recommend it to anyone with some yoga experience wanting to explore working more with the body as of stress relief.

Instructor Comments:
Hala is definitely a calming presence, and she has a very warm, encouraging personality. She often loudly sighs or otherwise makes audible sounds of letting go.

Beth C (aka toaster)

03/15/2016

Pain Free at Work
Chantal Donnelly
Year Released: 2010

NOTE: I received a free copy of this DVD to review for the web site Metapsychology.net.

In this DVD, physical therapist Chantal Donnelly—who was previously featured in the therapeutic video Strong Knees—has put together a comprehensive approach to preventing the wear and tear on the body that can develop as a result of sedentary office work. Using a series of short chapters, Donnelly educates about crucial topics such as posture and workplace ergonomics, but she also teaches simple exercises designed to alleviate stress and reduce tension.

The Main Menu of the DVD offers options for Play All or Chapters. There are two separate chapter sub-menus, listing Chapters 1-5 and Chapters 6-10. I have briefly described each chapter below, including approximate times.

INTRODUCTION
Donnelly provides a brief overview of the DVD.

PAIN FREE SITTING, 2.5 minutes
In this segment, Donnelly uses a model to demonstrate proper sitting posture.

TRAINING FOR MARATHON SITTING, PHASE 1, 2 minutes
Here Donnelly focuses on teaching the viewer how to contract the abdominals while maintaining proper seated posture; she encourages practicing for several days before moving on to Phase 2.

TRAINING FOR MARATHON SITTING, PHASE 2, 12.5 minutes
In this segment, Donnelly teaches some basic stretches, mainly for the back. She is joined by two models who demonstrate the exercises, one of whom shows easier modifications using a stability ball. They begin on hands and knees for a back stretch (cat) and hip stretch, then move to lying on their stomachs for a series of simple back extensions. Additional stretches include elbow plank, downward dog, and chest stretch with one arm on the ball or a chair. They conclude with an occipital stretch and a neck stretch.

ERGONOMICS IN THE WORK PLACE, 4 minutes
For this section, Donnelly brings in an ergonomics expert to show how an ideal work space should be arranged.

EXERCISING AT YOUR DESK, 3.5 minutes
Instructing via voiceover, Donnelly herself performs the few simple exercises in this segment, which include a hamstring stretch, seated stretches for the head and neck, and a standing stretch for the hands/wrists.

AFTER WORK WORKOUT, 6 minutes
This is another stretch segment, this time using a foam roller; Donnelly is again teaching via voiceover. She starts lying vertically over the roller, focusing on moving the arms to release the upper back. Next, she positions the roller horizontally just under the shoulder blades for additional upper back work. Finally, she places her hands on the roller to stretch.

EXPRESS STRESS RELIEF, 2 minutes
For this section, Donnelly asks a psychologist to share his top three stress relief secrets (self-awareness, meditation, and breathing).

CONCLUSION

Although Donnelly included quite a bit on this DVD, I found only a small amount of the material to be useful. Frankly, doing a simple internet search will easily provide you with information on maintaining proper posture, setting up a ergonomic workspace, and even performing basic exercises at your desk. What I did like about this video were the other two stretching segments. “Marathon Sitting, Phase 2,” offered short but effective back exercises that could easily be worked into part of a daily routine; as someone who has experienced lower back problems at a relatively young age (early 40s), I know how important it can be to target this area. The foam roller “After Work Workout” was quite nice too; I have a foam roller, and it is an excellent tool for relieving sore muscles. (On the other hand, some consumers may dismayed to discover that there is no mention of the need for a foam roller on the DVD case.) But in the end, I’m not sure if those two segments alone make this DVD a worthwhile purchase.

Instructor Comments:
Chantal has an encouraging, professional demeanor.

Beth C (aka toaster)

06/24/2011

Massage Therapy Kit (a.k.a. On Demand Pain Relief)
Jill Miller
Year Released: 2013

I finally traded for this DVD after having been interested in it for awhile. I LOVE Jill Miller's ball rolling self-massage work and definitely get that "hurts so good" feeling from this type of self-therapy. I have/have tried all of the CDs in Jill's Yoga Tune-Up (YTU) Tension Tune-Down series, her YTU Upper Body Rx DVD, and her Coregeous DVD, all of which include ball work to various degrees.

The Massage Therapy Kit (which is how it is listed if you put it in your cart on Jill's web site, although it's also listed on her site as the "Massage Therapy Instructional Kit," and it's been referred to on VF as the "On-Demand Pain Relief" DVD, as that is what it says across the front of the DVD case) does NOT come with the YTU balls. Jill now sells several versions of her balls on her web site, with prices starting at $12 for two balls in a tote (she does use the tote in some of her work on the DVD, although the tote is not absolutely necessary). If you would like to purchase your own balls, however, Hi-Bounce "Pinky" balls are cheapest and closest to what Jill uses. You can sometimes find them in dollar stores, or you can purchase them on Amazon here (<$4/each with free shipping):
smile.amazon.com/Toysmith-Pinky-Bounce-Ball/dp/B002O8CRD4/ref=sr_sp-btf_title_1_5?ie=UTF8&qid=1388098393&sr=8-5&keywords=high+bounce+pinky+balls

The Massage Therapy Kit is a 2-DVD set. Disk 1 offers wall sequences, in which Jill demonstrates use of the balls at the wall to massage various areas. Disk 2 focuses on ball rolling sequences on the floor. Jill teaches live, with two helpers, Amy and Jamie, demonstrating the moves. Below I have provided chapter breakdowns for each disk along with brief overviews of the major exercises covered. (I've also listed times in parentheses.)

***DISK 1***

*About Yoga Tune-Up (1:47) - A brief overview of the program by Jill; she talks about how the program focuses on posture and performance to reduce pain by addressing "blind spots."
*Therapy Ball Intro (2:32) - Jill covers the basics of self-massage and self-care. She also talks about how the density and texture of her therapy balls makes them different from other types of self-massage tools.
*Anatomy of Rolling (6:56) - Jill introduces "Oscar," her skeleton friend, and covers some basic points of anatomy including fascia and muscles. She also addresses the development of adhesions and trigger points.
*Rolling Techniques (7:10) - Here Jill reviews the different ways to use the balls, including sustained compression, stripping, cross-fibering, and contracting/releasing.

WALL SEQUENCES:
*Feet (13:12) - Jill states that starting with the feet is a good way to both soften up brand-new balls AND to work the feet. She does one ball at a time, basically using the wall just for balance.
*Upper Back (7:16) - This segment moves quickly through the same five positions as Jill's "Upper Back & Neck" CD (and the same as the floor sequence in this kit).
*Shoulders (15:44) - This is actually shoulders AND rotator cuff. Using one or two balls, the balls are used to work the shoulder blade, rear and side delt, and the chest.
*Lower Back (7:23) - I found this segment more accessible than on the floor; the balls are used together in the tote to target the mid-low back and low back, but a single ball is used for quadratus lumborum work.
*Hips & Buttocks (6:51) - Starts with a single ball to target the piriformis and buttocks; uses two balls for the pelvis and IT band.

***DISK 2***

*Review Rolling Techniques (7:10) - SAME as on Disk 1.

FLOOR SEQUENCES (for each segment here, Jill start with several minutes of introduction, reviewing anatomy using Oscar; the segments are chaptered, so these intros can be skipped):
*Upper Back (16:32) - The five positions of the balls include the trapezius, below the neck, the upper shoulder blades, the mid shoulder blades, the low shoulder blades, and below the shoulder blades. Various arm movements are incorporated; these will be familiar to anyone who has done Jill's YTU CDs and/or her Coregeous DVD.
*Shoulders (18:58) - Again, this is shoulder and rotator cuff work, and it is virtually identical to Jill's "Shoulder and Rotator Cuff" YTU CD.
*Lower Back (13:19) - The balls are used in both vertical and horizontal positions here, with moves similar to footage on Jill's Coregeous DVD.
*Hip & Buttokcks (16:42) - Lying in a reclined cobbler's position, the balls get worked into the buttocks. The balls are also worked into the hips and, lying on the side, used to massage the IT band.
*Head, Neck & Jaw (15:59) - This unique segment was one of my favorites. Although I don't think it's quite as relaxing as Jill endlessly insisted it was, I liked it because it worked the back and the skull and temple--areas that get very sore for me due to migraine headaches. There is also work on the side of face/jaw.

BONUS: Desk Sequence
Head, Neck & Jaw (7:17) - A briefer, seated version of the above segment where you lean on one arm and work the same areas.

I definitely like this DVD set. I was a bit disappointed that so much of the footage seemed repetitive of Jill's prior releases. However, not only do I like Jill's previous work, but also much of it is on CD, so it's nice to have video versions. I also appreciate the option of being able to do the rolling either on the floor OR at the wall; Jill's prior releases offered the former as the ONLY option, and I find some of the body areas easier to target at the wall.

If you are interested in self-massage and are looking for a variety of routines all in one place, I would not hesitate to recommend this 2-DVD set.

Instructor Comments:
I definitely respect Jill's work: I find her very knowledgeable, and I appreciate her therapeutic approach. I also like that she is very down-to-earth, although her MANY goofy jokes can be a bit much at times.

Beth C (aka toaster)

12/26/2013

Total Body Solution
Debbie Siebers, Chad Waterbury
Year Released: 2008

Both Beth and Sandra have well reviewed “Total Body Solution” (provided the exercise breakdowns, times & other details), so I will just add my thoughts on it. I have used the neck, lower back, and shoulders segments of TBS for about 2.5 weeks (9 times for neck & lower back, 7 times for shoulders), and after the 5th time the lower back pain I was having was gone (due to hip tightness, not a chronic pain but every now & then flares up), shoulder pain (one side, due to increasing weight on an overhead exercise too quickly) much reduced after 3rd time (and gone after 6th time of use), and neck tightness (chronic, not overly painful) was reduced, too (though took more sessions to feel better w/ the neck than w/ lower back, more than a week). I’m using it according to the recommendations, to be done every other day for 30 days. I am pleased that the pain & tightness I was having in all areas is gone (did not take the full month to feel improvements). My mobility in the hips has improved a lot (rotations exercise that were a struggle, are so much easier) & in the shoulders (not an issue for neck).

I like to perform the 3 segments in a row, either on their own or as a warm-up for other workouts. The exercises feel like work, they’re gentle but really are well-sequenced to focus on each area (from all angles). After performing the assessment tests the first time, I have done them since (planning to re-test on day 30). Chad provides great form pointers & instruction, he has a pleasant personality and is clearly knowledgable.

Minor complaints, while Debbie does give some good tips (modifications, doing what feel best for one’s body), she does attempt to often to be “cute” and says comments that are supposed to lighten the mood, but just come across as forced & cheesy. She does has a few words & phrases that she says often “I love this exercise,” “what’s next?” and “this is fantastic” that became a bit annoying to hear. She seems like is she is trying to lead the video not co-lead, and sell how great the workout is w/ those repetitive positive comments, when it’s not needed because the video content is excellent. But she has been a longtime Beachbody instructor, so she is likely used to that hyping up of products, even though they are excellent & don’t need that over-promotion. Debbie does do the forced exhalations (loud) that she did w/ her other fitness videos (Slim in 6 & Slim Series) and the music was the similar bland, poppy instrumental music (but more of background music, not very loud so not that awful). And the lack of chaptering w/in each segment for the exercises, so that one cannot skip the assessment tests and/or exercises in segment (if desired) is another negative.

Overall, I think this is a wonderful prehab video, I think one of the best BB produced videos that I have bought (worth the price, something active I can do for mild-moderate tightness and/or pain, although if I had severe issues, I would seek the help of a healthcare provider, this video does not take the place of professional guidance/advice). I do plan to continue to incorporate the TBS segments in my regimen after the 30 days are done (just not every other day), but 1-2 times a week because it definitely works for me when done consistently.

cardiomama

07/12/2011


This therapeutic DVD by Beachbody features instructor Debbie Siebers of Slim in Six/Slim Series fame. She has enlisted neurophysiologist Chad Waterbury to create routines that help (according to the DVD cover) "relieve pain and alleviate strain." This DVD focuses on five specific areas of the body: Neck, Shoulders, Low Back, Core, and Knee. In their Introduction, Debbie and Chad discuss the signs of healthy functioning in these areas, including mobility, range of motion, and endurance strength. These indicators of healthy functioning are further explored in the Assessment tests (explained below).

The Main Menu lists each of the five target areas. When you select one, you are first taken to additional information about Beachbody's services (you can fast-forward through this, but it can't be skipped), and then Debbie and Chad come onscreen for an introduction to that area. Each area consists of two sections: 1) Assessment Test(s), 1-2 tests exploring pre-existing functioning in that area, and 2) Solution, a series of exercises, or "drills," designed to improve mobility, range of motion, and endurance strength in that particular area. The setting is outdoors, with Chad providing instruction and Debbie performing both the Assessment tests as well as all of the drills (Chad sometimes joins in).

I have broken down each segment in detail below. (Note: for all drills, 15 repetitions of each exercise are performed unless otherwise noted.)

NECK, 12.5 minutes
Assessment (2 mins.; uses chair)
There are two Neck tests. The first is a chin tuck, attempting to hold the chin toward the chest for 30 seconds without pain. The second is a head turn, trying to get the head past the shoulder on either side.
Solution (10 mins.; uses mat and chair)
Chin tuck
Neck flexion (lying face-up, lifting head)
Neck Extension (lying face down, lifting head)
Side neck flexion (lifting head from side-lying position; repeat on both sides)
Head tilt hold (seated in chair, hold head for neck stretch)

SHOULDERS, 15.5 minutes
Assessment (1.5 mins.)
There is one Shoulders test. This consists of reaching behind the back with one hand coming up over the shoulder and reaching down, one hand coming across the back and reaching up, and then trying to clasp the two hands together (aka cow-face arms in yoga); this is repeated on both sides.
Solution (14 mins.; uses mat and band with optional stability ball)
Egyptian (arms bent at 90-degrees, one up, one down; alternate)
Chest Lift (standing, raise chest while pulling shoulders back)
Floor Push (protract/retract shoulder blades)
Y Raise (lying over stability ball, lift arms in Y shape)
External Rotation (arms bent at 90-degrees, rotate down and back up)
T Rotation (on hands and knees, alternately lift one arm and twist)
Floor Slide (lying on back, slide arms down, squeezing traps muscles)
Band Pull (holding band overhead, bring behind back)

LOWER BACK, 22 minutes
Assessment (4 mins.)
The Lower Back assessment consists of one test: holding a bent over fold for 120 seconds with good form and without pain.
Solution (18 mins.)
Cat/Camel (on hands and knees, alternately arch/extend spine)
Hip Twist
Bird Dog (on hands and knees, lift opposite arm/leg)
Trunk Twist (standing twist)
Glute Bridge (pelvic raises performed on heels)
Clam (open/close leg)
Good Morning (come to bent over position/raise back up)
Psoas Hold (hip stretch)

CORE, 15.5 minutes
Assessment (5.5 mins.)
Two Core tests are performed. The first is a 90 second hold of plank, and the second is a 75 second hold of side (elbow) plank, although this is performed on both sides.
Solution (10 mins.; uses mat)
Standing trunk twist
Standing side bend
Hand walk out (moving plank performed on knees)
Side trunk raise (modified side plank)
Curl up (reverse abs curl)

KNEE, 16.5 minutes
Assessment (2.5 mins.)
There are two Knee tests. The first, which looks at hyperextension, involves being seated on the floor, legs straight out in front, feet flexed; heels should be off the floor with no pain. The second, examining active flexion, is a single leg lunge, performed with the back knee reaching the floor, again without pain.
Solution (14 mins.; uses mat and chair--also, Debbie is in socks rather than sneakers)
Leg extension (seated in chair and raising leg)
Partial squat
Calf raise (with hands on seat of chair)
Knee curl (rocking into partial front lunge)
Leg curl (lying face up and pulling heels in)
Single leg balance (holding for 30 seconds on each side)
Quadriceps hold (lying face down; holding each side 30 seconds)

Debbie recommends that to see results, you need to do the Solution for the given area every other day for 30 days. I have not yet done that, but because I am quite tight in the upper body, I have been alternating the Neck and Shoulder Solutions every day for about 1 1/2 weeks now, and it does seem to be helping me. I've had some low back and knee issues in the past as well, and I wouldn't hesitate to turn to the routines on this DVD whenever I need some rehab work in those areas. This is an ideal DVD for regular exercisers, athletes, and others who may have some nagging issues and/or want to prevent any problems from getting worse.

Instructor Comments:
This therapeutic DVD by Beachbody features instructor Debbie Siebers of Slim in Six/Slim Series fame. She has enlisted neurophysiologist Chad Waterbury to create routines that help (according to the DVD cover) "relieve pain and alleviate strain." This DVD focuses on five specific areas of the body: Neck, Shoulders, Low Back, Core, and Knee. In their Introduction, Debbie and Chad discuss the signs of healthy functioning in these areas, including mobility, range of motion, and endurance strength. These indicators of healthy functioning are further explored in the Assessment tests (explained below).

The Main Menu lists each of the five target areas. When you select one, you are first taken to additional information about Beachbody's services (you can fast-forward through this, but it can't be skipped), and then Debbie and Chad come onscreen for an introduction to that area. Each area consists of two sections: 1) Assessment Test(s), 1-2 tests exploring pre-existing functioning in that area, and 2) Solution, a series of exercises, or "drills," designed to improve mobility, range of motion, and endurance strength in that particular area. The setting is outdoors, with Chad providing instruction and Debbie performing both the Assessment tests as well as all of the drills (Chad sometimes joins in).

I have broken down each segment in detail below. (Note: for all drills, 15 repetitions of each exercise are performed unless otherwise noted.)

NECK, 12.5 minutes
Assessment (2 mins.; uses chair)
There are two Neck tests. The first is a chin tuck, attempting to hold the chin toward the chest for 30 seconds without pain. The second is a head turn, trying to get the head past the shoulder on either side.
Solution (10 mins.; uses mat and chair)
Chin tuck
Neck flexion (lying face-up, lifting head)
Neck Extension (lying face down, lifting head)
Side neck flexion (lifting head from side-lying position; repeat on both sides)
Head tilt hold (seated in chair, hold head for neck stretch)

SHOULDERS, 15.5 minutes
Assessment (1.5 mins.)
There is one Shoulders test. This consists of reaching behind the back with one hand coming up over the shoulder and reaching down, one hand coming across the back and reaching up, and then trying to clasp the two hands together (aka cow-face arms in yoga); this is repeated on both sides.
Solution (14 mins.; uses mat and band with optional stability ball)
Egyptian (arms bent at 90-degrees, one up, one down; alternate)
Chest Lift (standing, raise chest while pulling shoulders back)
Floor Push (protract/retract shoulder blades)
Y Raise (lying over stability ball, lift arms in Y shape)
External Rotation (arms bent at 90-degrees, rotate down and back up)
T Rotation (on hands and knees, alternately lift one arm and twist)
Floor Slide (lying on back, slide arms down, squeezing traps muscles)
Band Pull (holding band overhead, bring behind back)

LOWER BACK, 22 minutes
Assessment (4 mins.)
The Lower Back assessment consists of one test: holding a bent over fold for 120 seconds with good form and without pain.
Solution (18 mins.)
Cat/Camel (on hands and knees, alternately arch/extend spine)
Hip Twist
Bird Dog (on hands and knees, lift opposite arm/leg)
Trunk Twist (standing twist)
Glute Bridge (pelvic raises performed on heels)
Clam (open/close leg)
Good Morning (come to bent over position/raise back up)
Psoas Hold (hip stretch)

CORE, 15.5 minutes
Assessment (5.5 mins.)
Two Core tests are performed. The first is a 90 second hold of plank, and the second is a 75 second hold of side (elbow) plank, although this is performed on both sides.
Solution (10 mins.; uses mat)
Standing trunk twist
Standing side bend
Hand walk out (moving plank performed on knees)
Side trunk raise (modified side plank)
Curl up (reverse abs curl)

KNEE, 16.5 minutes
Assessment (2.5 mins.)
There are two Knee tests. The first, which looks at hyperextension, involves being seated on the floor, legs straight out in front, feet flexed; heels should be off the floor with no pain. The second, examining active flexion, is a single leg lunge, performed with the back knee reaching the floor, again without pain.
Solution (14 mins.; uses mat and chair--also, Debbie is in socks rather than sneakers)
Leg extension (seated in chair and raising leg)
Partial squat
Calf raise (with hands on seat of chair)
Knee curl (rocking into partial front lunge)
Leg curl (lying face up and pulling heels in)
Single leg balance (holding for 30 seconds on each side)
Quadriceps hold (lying face down; holding each side 30 seconds)

Debbie recommends that to see results, you need to do the Solution for the given area every other day for 30 days. I have not yet done that, but because I am quite tight in the upper body, I have been alternating the Neck and Shoulder Solutions every day for about 1 1/2 weeks now, and it does seem to be helping me. I've had some low back and knee issues in the past as well, and I wouldn't hesitate to turn to the routines on this DVD whenever I need some rehab work in those areas. This is an ideal DVD for regular exercisers, athletes, and others who may have some nagging issues and/or want to prevent any problems from getting worse.

Beth C (aka toaster)

03/17/2011


This Beachbody production presents a set of therapeutic exercises for five separate body areas: neck, low back, shoulders, knees, and core. Each body part segment begins with a couple of assessment tests to judge the extent of any limitations, followed by a set of therapeutic stretching and strengthening exercises. The goal of the sessions is to increase both mobility and muscular endurance.

The DVD is hosted by Debbie Siebers, who demonstrates the tests and the exercises, and Chad Waterbury, a neurophysiologist, who provides additional instruction and commentary (and also occasionally joins in the exercises). Debbie is familiar to most VFers from Slim In 6 and Slim Series, and is of course very fit. However, as she freely admits, she has suffered her share of pains and injuries over the years, and in fact she does not “pass” several of the assessment tests.

The DVD is filmed in a pleasant (if windy) outdoor setting. There is background music during the actual exercises which keeps a beat but is otherwise unobtrusive. Debbie and Chad instruct live. There is an on-screen bar graph which indicates how many exercises done and how many to go, and a countdown clock pops up for individual exercises that are timed. Many exercises are done on the floor, so you will probably want a mat. A few exercises also require a chair. One exercise in the shoulder section uses a resistance band or cord, and a stability ball is optional for another exercise in this set.

Each segment lasts between 15-20 minutes, and begins with assessment tests. These tests can really be eye-opening. For example, I’ve never suffered from serious neck or shoulder pain, yet I “flunked” the assessment tests due to tightness in these areas (no surprise after decades of computer work!). After the assessment tests, Debbie demonstrates the exercises. Chad offers additional commentary and occasionally joins in. Unfortunately there is no chapter point between the assessment tests and start of the routines. (Also, each segment is followed by Beachbody commercials for their other products.)

The individual sections are as follows. Chad and Debbie recommend doing a routine every other day for 30 days to begin seeing results.

Neck: Assessment tests are neck stretches forward and to each side. Exercises are chin tuck, neck flexion, neck extension, side neck flexion, and head tilt hold.

Shoulder: Assessment test is over/under hold (trying to touch fingers behind the back). Exercises are the Egyptian, chest lift, floor push, Y raise (using an optional stability ball), external rotation, T rotation, floor slide, and band pull (which uses a resistance band).

Knee: Assessment tests are hyper-extension and single leg lunge. Exercises are leg extension, partial squat, calf raise, knee push, leg curl, single leg balance, and quadriceps hold.

Low Back: Assessment test is a bent-over hold. Exercises are cat/camel, hip twist, bird dog, trunk twist, glute bridge, clam, good morning, and psoas hold.

Core: Assessment tests are front and side plank holds. Exercises are standing trunk twist, standing side bend, hand walkout, side trunk raise, and curl-up.

The exercises are gentle, yet you will definitely feel them working! Many moves were familiar, but others were completely new to me. I noticed that Debbie is careful to demonstrate safe transitions between floor and standing exercises.

Bottom line: I highly recommend this DVD! Of course, if you have suffered any serious injury, consult your health care provider first. But this program is an excellent resource for recovering after minor setbacks, for coping with a chronic condition, or strengthening weaker areas to help avoid future discomfort. The sections also make wonderful warm-ups for more intense workouts.

As far as I know, the only place to purchase this DVD is www.beachbody.com. However, it does occasionally turn up on the swaps (which is where I got my copy!).
Instructor Comments:
See above. Debbie and Chad are obviously knowledgeable about what they teach. They are personable enough in their presentation, although sometimes their on-screen chemistry is a bit stiff.

JustSandra

01/05/2010