Can’t make it to class this week?
Looking to review a specific exercise?
Want to bring these tools into everyday life? Below are some video, audio, and web resources to aid your practice.
The Daily Hampshire Gazette ran my Problem Solving Stretches column for a year, detailing common aches & pains and the simple exercises to address them. You can read them online.
Mass Appeal on WWLP-22 invited me to demonstrate simple stretches we can use in everyday life. Scroll to find the ones you need.
|Segment Topic (click title to view video)||Length||Exercises in this Video|
|Stretches to balance your body||8:58||10 breaths & 3 directions warm up|
|(4:08) Big 4 stretches using a chair|
|Combat sitting with stretches||4:13||seated posture; reclining chair posture; hip flexor stretch, twist|
|Laptop posture dos & don’ts||8:11||seat support, keyboard & screen position, timing; chest stretch, back stretch, neck stretch|
|Breathing to relieve pain||9:52||3 part breath|
|Stretching to relieve tension headaches||8:11||Shoulder slackener – “Oh my gosh” and arm down variation, chest stretch & strengthen|
|(6:19) neck press & release|
|Back to school posture stretches||8:17||kneeling thigh stretches, kneeling twist, thigh stretch in the chair|
|(5:00) upper body, rowing & chest stretch, school bus stop sign|
|Stretching to release arm tension||8:20||forearm twist, hand taco, bird beak hand exercise|
|(4:16) chest stretch, King Tut chest slackener|
|Stretches for runners||8:57||3 directions warm up|
|(2:00) hamstring rubber band demo, thigh stretch, runners lunge|
|(4:35) calf slackener, Achilles slackener|
|Avoiding travel aches and pains||6:53||hand position for driving, lumbar support, stretches during breaks|
|Multitask! Stretching in the kitchen||3:51||step stool hip flexor stretch, buttocks, elbows in|
|Stretches for shoveling & snow blowing||4:10||10 breaths, side stretch, chest stretch; use buttocks & upper back, elbows in, squat to lift; shoulders over hips, take breaks to stretch chest & arms; side stretch, forearm stretch|
Please follow this link to download your free guided meditation to use on any mp3 player. This exercise can be useful at bedtime to help you relax into sleep or used at any time in your day when you’d like to focus on comfort.
To enjoy this guided meditation, you’ll want to set aside about 15 min of time in a quiet spot where you can lie down comfortably. Gather blankets, pillows, and/or yoga bolsters to support your body so you can be fully comfortable. If your low back is bothering you, you may wish to rest your legs on a couch or chair, as shown here:
Books to help your practice
by Lee Albert. In this easy to follow, simply illustrated manual, Lee presents yoga based on the principles of Integrated Positional Therapy (IPT), as practiced in his workshops and as I use in my classes. Order on Amazon today! Pioneer Valley folks, shop local & purchase your copy from Serenity Yoga in South Hadley. Now on sale in the studio or online!
Lee on DVD!
My bodywork teacher, Lee Albert, creator of Integrated Positional Therapy, is now on DVD! Lee filmed Survival Guide for Pain-Free Living with PBS Yoga host Peggy Cappy. You can now order the DVD of their series on Amazon. You can also still support PBS with your purchase.