DFCI Zakim Center
Digital Library
Content
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Neck and Shoulder Stretches: Part 1
15 Jul, 2024Description: 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)
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Quick Full Body Strength Training
1 Jul, 2024Description: 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. -
Fueling with Fiber
6 Jun, 2024 -
fLoW Program Materials
31 May, 2024 -
Description:
Ting Bao, MD, MS, was working in a Washington, D.C.-based acupuncture clinic after her junior year in college when she first saw up close how much this ancient Chinese practice – as well as herbal supplements – could help individuals during cancer treatment. The experience made a deep impression on Bao, as did something several clinic patients confided in her.
This was the late 1990s, when acupuncture, herbal supplements, and other integrative therapies like Reiki and meditation were offered in very few United States health-care centers. The patients were frustrated, they told Bao, by the lack of knowledge among oncologists about the potential benefits of these modalities in easing treatment-related pain, nausea, and other cancer-related side-effects.
“Patients just had to find and try integrative therapies on their own while their doctors focused on giving them chemotherapy, radiation, and surgery,” recalls Bao. “They said they needed guidance.”
In that ... -
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Does Eating Grilled Food Increase Cancer Risk?
25 Apr, 2024Description: In this episode, Christina Conte, RDN, LDN, nutritionist at Dana-Farber Cancer Institute, explores the link between grilled food and cancer risk, offering practical tips for healthier grilling. Learn why choosing lean meats like skinless chicken and fish, using vinegar or lemon-based marinades, and opting for smaller cuts, can help reduce your exposure to cancer-causing chemicals. Plus, discover the benefits of grilling vegetables, which is a safer alternative due to their lower protein content.
00:00 Introduction and General Risk 00:24 Recommendations for Grilling Meat 00:46 Limit Time on the Grill 00:57 Grill Vegetables
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Chair-based Upper Body Strength Training
25 Apr, 2024Description: 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.
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Chair-based Lower Body Strength Training
25 Apr, 2024Description: 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).
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How to Do a Split Squat and Reverse Lunge
25 Apr, 2024Description: 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.
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Partial Reps to Boost Your Strength
25 Apr, 2024Description: 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!
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Description: In this video, Juliana Berfield, PhD, E-RYT 500, CPT, breaks down how to do a Crescent Lunge pose, including a chair modification. Crescent Lunge is a powerful pose, working on balance, core and lower body strength and stretch.