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.

Articles

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.

Mar-19	Tweak your low back shoveling? Hip hiker & teapot side bend
Apr-19	Slouch? Ouch! Oh my gosh shoulder slackener & chest stretch
May-19	Sit too much? Try reclining chair & front pocket stretch
Jun-19	Knee pain relief: thigh stretch variations
Jul-19	Hip pain relief: half frog & outer hip stretch
Aug-19	Upper back health: rowing & school bus stop sign arms
Sep-19	Text neck: TV sphynx & neck press and release
Oct-19	Help hips & knees with a gentle inner thigh squeeze
Nov-19	Prevent driving headaches with a simple hand position
Dec-19	Resolve to stretch regularly with these simple stretches
Feb-20	Laptop posture tweaks for less pain, more productivity

Videos

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

Audio download

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:

Lie on your back with your legs fully supported by a couch or chair. If your neck, shoulders, or arms are holding on at all, please support them.

Here, the pillows fully support my arms.

Here, my shoulder and neck muscles soften even more!

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.