Exercise Therapy On-Demand Videos
** Exercise is great medicine. Like any medicine it needs to be prescribed correctly. Please speak with your personal physician before starting any exercise. Use these videos at your own risk.
Instruction - The Big 4 & more!
Learn different versions of this exercise including modifications and progressions from the wall sit, the sit to stand, to the front squat. The details matter to your form, your safety and your progress. Do not sacrifice form to progress. Compromising form is cheating yourself and adding risk of injury. Move slowly in a controlled fashion with good form.
The Side Plank
Stabilizing your spine in multiple planes is critical to safe and effective movement. When your spin is being compromised your brain knows it. Your brain will then limit how you move. Many people think they lack flexibility. The fact is your brain may be protecting you by limiting your mobility. Trying to overcome your brain from restricting movement by forcing movement and you increase the risk of injury. Learn the side plank, multiple variations, modifications and progressions in this short video. Work on perfect form before progressing.
The Bird Dog
The Bird Dog will challenge you to stabilize your spine while moving upper and lower limbs simultaneously. Being able to stabilizing the spine while moving upper and lower limbs at the same time will protect your back and improves mobility. Learn the nuances behind the Bird Dog along with modifications and progressions. Never compromise form to try something more difficult. Master the movement and then challenge yourself.
Would you like a personalized exercise prescription? You deserve a program that is appropriate for your current abilities and capable of addressing your needs and goals. We have remote programs that include health, nutrition and exercise coaching along with access to our LIVE ZOOM exercise classes led by our physiologist! Get a cost effective remote program for as little as $69/month
10 Minute Exercise Therapy Shorts
The Big Four + 1
Emily will be leading you through the BIG Four exercises plus one additional exercise. The work to rest ratio will be 60 seconds for each exercise with a goal of no rest between. To customize this you may add some rest in the last part of each minute to allow for great form on each exercise. She will give brief instructions on each of the exercise prior to starting including modification and progressions you can use to personalize the workout for your needs. You should experience no PAIN during exercise. Discomfort is part of working out but it should be moderate and NOT painful. Please read the warning at the top of this page before beginning and if you do feel pain speak to your doctor or physical therapist as pain should not be present with movement. All you will need are hand weights, possibly a wall, the floor or a sturdy raised surface like a counter top, chair or stair. Move slowly and in a very controlled manner. If you would like more detail on how to do each of these exercises well see our instructional video on the BIG FOUR. These exercise are foundational to movement and will ensure that you have a strong stable core to protect your spine. Starting here and mastering these exercises before moving on to more advanced movement should reduce the odds of injury and risk during exercise. If you would like more personalized prescription download the Restore HEALTH RESET app in Google Play or the APP Store and request a FREE Health Risk Consult. We have remote programs for as little as $69 per month which includes joining us LIVE for exercise therapy classes and a personal exercise prescription from your exercise physiologist, regular health and nutrition coaching with your personal wellness team. You can also request a heath consult by clicking the Schedule a Free Consultation button on the Home page or call us at the number below.
Full Body Circuit in 5 min
Join Emily in a full body circuit. 5 exercises to engage your entire body. We will do each exercise for one minute before moving onto the next. Join Emily for one round of 5 exercises or if you feel good try a second or third round of the circuit when you are ready for a challenge. Equipment needed: - Open space - Floor or Raised Sturdy object (ex. stairs) - Hand weights or resistance bands - Something to raise heels if needed Exercises: - Bent over row with hand weights - Push up from floor or raised surface - Bicep Hammer curl with weights - Triceps Kickbacks with weight - Front Raise with weights or resistance bands
Full Body in 10
Complete an entire full body workout in just 10 minutes. Emily will bring you through 5 different exercise twice. Each exercise will be performed for 60 seconds before moving to the next. If you need a little rest exercise for 45-50 seconds, rest 10-15 seconds and then join her for the next exercise. Concentrate on excellent form. If you need instruction for the squat and the bird dog see our instructional videos to learn the details about perfect form. Exercise at your pace. Modify the exercise as needed, Listen closely or see our instructional videos on how to modify or progress each exercise to meet your needs. There should NOT be pain with movement. If any exercise causes pain see your doctor or physical therapist.
Upper Body Circuit in 10 Min
Join Emily for this 10 minute upper body circuit. She is doing 5 different exercises for one minute each and then moving on to the next without rest. Each exercise will be performed twice. Feel free to change the work to rest ratio to suit your needs. Do not sacrifice form to work more. Equipment needed: - Open Space - Floor or raised sturdy platform - Hand weights or resistance bands Exercises: - Bent over row (straight neutral back) - Push up (floor or raised sturdy surface) - Bicep Hammer Curl - Triceps Kick Back - Front Raise (weights or resistance band)
Full Body Stretch
Join Peter and Emily to get your blood flowing and get your body moving with 10 stretches. We will bring you through 10 stretches one minute each and get your body moving and blood flowing again. Equipment needed: Wall Chair Floor Stretches: - Calf Stretch using a wall or stair - Chest Stretch - Upper back stretch - Flexor stretch for your forearm to help counteract all that typing - Extensors stretch also for your forearm \ - Seated Hamstring stretch - you will need a chair for this - Seated or Standing Side Stretch - Kneeling hip flexor stretch - Lower back and leg stretch (Child's Pose) - Cat & Camel
40 Minute Exercise Therapy On-Demand
Exercise Therapy #1
Join Maria and Emily completing 2 full body circuits with Peter cueing and correcting form. Modifications of exercises are provided. Exercises: -Jumping Jacks (Maria shows modified Step Jacks) -Side Bends (Dumbbell or resistance band) -Squat (Sit to stand modification. Emily uses band Maria uses Dumbbell) -Triceps Kickbacks/ Rows (Emily uses band, Maria Dumbbells) -Deadlift (Emily uses band) -High Knees / Butt Kicks -Inline Bicep Curls to Over Head Press (Emily uses band) -Bird Dogs (Maria does wall modification, Emily uses Band) -Side Steps (Emily Uses Band) Equipment Needed: -Dumbbells (2) -Resistance Band w/ handles (Optional) -Loop Resistance Band (Optional)
Exercise Therapy #2
Join Maria and Emily in 2 circuits with Peter cueing form. Modifications for exercises are provided. Exercises: -Runners Step (Emily does knee drive) -Lateral Leg Lift (Maria uses chair, Emily adds a squat) -Plank (Maria Uses chair, Emily on floor) -Inline Biceps Curl (Emily shows single legged) -Front / Lateral Shoulder Raise (Dumbbells) -Reverse Lunges (Maria uses chair) -Single Arm Row -Standing Crunches (Emily uses a dumbbell) -Squat (Maria does sit to stand, Emily adds a dumbbell) Equipment Needed: -Dumbbell -Chair
Exercise Therapy #3
Join Maria and Emily in 2 circuits of exercise therapy. This 40 minute class is cued by Peter. Modifications are provided. Exercises: -Box Steps (Emily does squatted, Maria shows hop) -Mt Climbers (Maria does on chair) -Deadlift w/ Row (Dumbbells) -Cardio Chop (Emily uses a dumbbell) -Side Plank (Maria uses chair) -Squat w/ Lateral Leg Lift (Emily uses dumbbell, Maria shows chair) -High Knees (Emily faster pace) -Split Squat w/ Single Arm Press (Maria uses chair, Emily dumbbell) -Plank w/ Hip Extension (Maria shows wall and chair mods) Equipment Needed: -Dumbbells -Chair -Counter or Wall
Exercise Therapy #4
Elisa and Emily doing 2 complete circuits with Peter cueing. Modifications are offered. Exercises -Reverse Lunge w/ Knee Drive -Rear Deltoid Fly (Dumbbells) -Squat w/ Shoulder Press (Dumbbells, Emily shows sit to stand mod) -Dead Bug (Emily shows standing crunch mod, Elisa shows leg down mod) -Glute Bridge ( Emily shows Deadlift w/ dumbbells) -V Sit (Emily shows off chair, Elisa shows feet on floor & arm pulse) -Curtsey Lunge w/ Biceps Curl (Less depth modification) -Chop (Emily standing in line, Elisa Half Kneeling) -Single Leg Deadlift (Emily shows w/ chair) Equipment Needed: -Chair -Dumbbell
Exercise Therapy #5
Join James and Elisa in 2 complete circuits. Peter will be cueing form and modifications are provided. Exercises -Squat -Triceps Kickback (Elisa shows Overhead tricep extension) -Side Plank (James shows on chai on forearm) -Bent Over Row (dumbbell) -Reverse Lunge (Chop (Elisa Standing, James half kneeling) -Deadlift (James uses kettlebell, Elisa dumbbell) -Biceps Curl -Jumping Jacks (Elisa shows step jack) Equipment Needed: -Chair -Dumbbell -Kettlebell (optional)