Category Archives: Uncategorized

Senior Video for Strength, Flexibility and Balance

This video is for my dad and whomever else can benefit. If all you do is walk for exercise, this will provide some supplementary range of motion and strength. Exercises are done with a chair and light weights (can use water bottles or cans). The balance work uses the chair for support. The camera was set a little low for the standing section (my apologies Dad), but you can still see what is happening well enough to follow along.

Theraband Leg Strength and Flexibility

Series of leg strengthening exercises using a Theraband that address quads, adductors, abductors, hamstrings, and rotators followed by stretches. Can use a foam roller for the quads if desired.

Resistance training with Therabands can have an impact on bone development. According to Harvard Heath Newsletter Article “Exercise sampler: Building hip Strength”

When you put demands on bone, it responds by becoming stronger and denser. Bearing or resisting weight — any activity that works against gravity — stimulates the growth of new bone tissue. Your weight-bearing bones are mainly in your feet and legs and they respond to such activities as walking, jogging, playing soccer, and climbing stairs. Swimming is good for overall fitness, but it isn’t weight-bearing and thus does not improve bone mass or density.

Resistance training, or exercising with weights (see “Working with weights,” below) or resistance bands, can have an even more pronounced effect on bone than weight-bearing exercise. It applies stress to the bones by way of the muscles and tendons. As muscles grow stronger, they pull increasingly harder on bone, which helps build bone mass.

Another study cited in National Center for Biotechnology Information “Effects of Resistance Exercise on Bone Health” concluded that resistance exercise can be highly beneficial for the preservation of bone and muscle mass.

Effects of Resistance Exercise on Bone Health (nih.gov)

Neck/Shoulder/Arm Stretching

Series of neck, shoulder and arm stretches to limber up the upper body and improve range of motion. Use a towel or scarf for the neck stretches at the beginning. The remainder of the stretches focus on range of motion in the shoulders and arms.

Spine Stretch with a Theraband

Use the Theraband to improve proprioception in the Spine Stretch Pilates exercise.

Balance on the Half Roller

Series of exercises to practice balancing on the half roller. Articulate the foot, tap the toe in various directions, walk vertically and horizontally, reach to the floor, turn 360 degrees, swing the leg, and circle the leg.

Standing Resistance Band Exercises

One of my students requested that I post this series of standing band exercises so she could repeat it. Exercises include shoulder movement, arm strengthening, squats, lunges, standing balance and posterior rotator cuff isolation. You could use weights if you don’t have a band or do it without a resistance tool..

An Explanation on Stabilization

My colleague Julie over at Tahoe Custom Massage asked me to post a video about scapular stabilization so here you go my friend.

Repetitive stress injuries can occur at the shoulder when the scapula is not anchored with arm movement. Additionally, rounded computer-driven posture creates dysfunctional scapular placement and can aggravate the shoulder joint. This video focuses on 1) the bones of the shoulder girdle, 2) the postural relationship to scapular placement, 3) scapular motions and 4) scapular stabilization exercises moving on diagonal lines and circles. Unfortunately, after finishing the video I realized I had made an error, but I’m embracing my imperfection. Please just accept my apologies and correction here. CORRECTION: I said upward rotation and inward rotation. It should be upward and downward rotation.

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