DFCI Zakim Center

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  • Description: Tight hips? These hip mobility exercises will help you loosen up and increase your functional range of motion. Our movement and yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT leads this 3-part short videos series to help improve your hip mobility. 
    Part 1 – Seated on Chair – Beginner 

    Part 2 – On Mat – Intermediate

    Part 3 – on Mat – Advanced (release 8/26/24)
  • Description: Tight hips? These hip mobility exercises will help you loosen up and increase your functional range of motion. Our movement and yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT leads this 3-part short videos series to help improve your hip mobility. 

    Part 1 – Seated on Chair – Beginner 

    Part 2 – On Mat – Intermediate (release 8/19/24) 

    Part 3 – on Mat – Advanced (release 8/26/24)
  • Description: Resistance bands can be a fun, affordable way to boost your strength without needing fancy gym equipment. This quick workout will target all your major muscle groups, including a short warm-up, three standing exercises, and two floor exercises.  Instructor: Nancy Campbell, MS
  • Description: You can perform these standing core exercises anywhere – no equipment needed – to stabilize and strengthen your core. Follow our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT, in this short video for better core strength.
  • Description: fLoW is an educational and interactive drop-in virtual class designed to help patients manage lymphedema, lymphedema risk (lymph node removal and/or radiation) or generally support the lymphatic system by engaging in self-massage techniques and yoga. The instructors for this class are Maria “Bambi” Mathay, LMT, BCTMB, RMT and Barbara “Babz” Jackson Tobin, OTR/L, CLT-LANA, CYT. 
    Is this class for me? This class is suitable for all patients who have lymphedema, lymphedema risk (lymph node removal and/or radiation), or a history of lymphedema. Modifications will be provided. What’s the structure of fLoW? Virtual 50-minute drop-in classes include instruction in general lymphatic massage and drainage, and a 30-minute yoga practice. Livestream classes can only be accessed by Dana-Farber patients. However, they will be recorded for future viewing and available to the general public on YouTube and MyZakim. Classes meet on the third Friday of each month from 3:00—4:00 PM ET. How do I regi...
  • Description: If you work at a desk or computer for long stretches of time, you might place excessive strain on certain muscles like your neck and shoulders. Muscle tightness in your neck, shoulders and chest muscles can also cause neck pain and poor posture. In this short video our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT will guide you through some neck & shoulder stretches to help loosen your muscles and bring relief. Feel free to explore small movements and to hold the stretch for 15 to 30 seconds.  This video is part of a 2-part series for all levels. 
     Part 1 – Seated or standing. 

     Part 2 – On a mat using massage balls
  • Description: If you work at a desk or computer for long stretches of time, you might place excessive strain on certain muscles like your neck and shoulders. Muscle tightness in your neck, shoulders and chest muscles can also cause neck pain and poor posture. 
    In this short video our yoga instructor, Juliana Berfield, PhD, E-RYT 500, CPT will guide you through some neck & shoulder stretches to help loosen your muscles and bring relief. Feel free to explore small movements and to hold the stretch for 15 to 30 seconds.  This video is part of a 2-part series for all levels. 
     Part 1 – Seated or standing. 

     Part 2 – On a mat using massage balls (release on 7/22/24)
  • Description: You don’t need to take much time with this full body workout! Nancy Campbell, MS, guides you through a short warm-up, along with upper/lower body movements and a core strengthening exercise. You can do the exercises in this video once, or you can repeat this circuit 2-3 times for a longer workout. 
    You will need a chair and dumbbells. If you don’t have dumbbells available, try soup cans or water bottles.
  • Description: This quick chair-based strength class led by Juliana Berfield, PhD, E-RYT 500, CPT will help you get your body moving in a healthy way, and build muscle. You can do the exercises in this video once, or you can repeat 2-3 times or pair it with lower body exercises for a longer workout. 
    You will need a chair, preferably one with no arms. If you don’t have dumbbells available, try soup cans or water bottles.

  • Description: Join us for a quick chair-based strength class led by Juliana Berfield, PhD, E-RYT 500, CPT that will help you get your body moving in a healthy way, while building muscle and improving stability. You can do the exercises in this video once, or you can repeat 2-3 times or pair it with upper body exercises for a longer workout. 
    You will need a chair, preferably one with no arms, and a yoga block (substitute pillow).

  • Description: Single leg exercises are a great way to build leg muscle and improve your balance. In this video, Nancy Campbell, MS, breaks down how to do a split squat and reverse lunge.

  • Description: What are partial reps, and how can you incorporate them into your strength training regimen? Partial reps are exercises that do not include the entire range-of-motion of a given exercise, and can be useful for progressing your training without needing more equipment. In this video, Nancy Campbell, MS, shows you three exercises in which you can incorporate partial reps and boost your strength!