DFCI Zakim Center
Digital Library
Content
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Advanced Hip Mobility Exercises
26 Aug, 2024Description: 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) -
Intermediate Hip Mobility Exercises
19 Aug, 2024Description: 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)
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Beginner Hip Mobility Exercises
12 Aug, 2024Description: 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)
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Strength Training with Resistance Bands
5 Aug, 2024Description: 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. -
Standing Core Strength Workout
30 Jul, 2024Description: 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... -
Neck and Shoulder Stretches: Part 2
22 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
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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. -
Does Eating Grilled Food Increase Cancer Risk?
25 Apr, 2024Description: In this episode, Christina Conte, RDN, LDN 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).