DFCI Zakim Center

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  • Description: Ready for some weight-bearing ankle strengthening exercises? Juliana Berfield, PhD, E-RYT 500, CPT, will demonstrate seated and standing weight-bearing ankle exercises. This is a continuation of "Strengthen Your Ankles: Part 1" that will help you in your progression of increasing your ankle strength, stability, and mobility.
    You will need a chair and yoga blocks. If you don't have blocks available, try using a sturdy book!
  • Description: Use resistance to strengthen your ankles! If you don't have a TheraBand or loop band available, you could try using an old pair of nylon tights or leggings you don't mind stretching out. Juliana Berfield, PhD, E-RYT 500, CPT, will demonstrate four ankle strengthening exercises with resistance bands that will increase your stability and ankle mobility.

  • Description: Curious about Qigong (Chi Kung), Tai Chi, and Meditation? In this video, Ramel "Rami" Rones, a Tai Chi Master, provides an explanation of these ancient Chinese mind/body practices, and describes their benefits for maintaining health and wellbeing. Rami also demonstrates the meditative and movement exercises one can expect from his Qigong and Tai Chi classes.

  • Description: The ankle joint is very important for stability and movement. In this 6-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through non weight-bearing stretches for the ankles, that can help increase mobility and prepare your ankle joints for weight-bearing exercises.

  • Description: Research shows that strength training can help slow down bone loss, and can even help build stronger, denser bones. This is especially important for patients who have osteoporosis and are at risk for bone fractures. Join Nancy Campbell, MS, exercise physiologist at the Zakim Center, for a quick workout focused on strengthening the whole body. Equipment needed and substitutions: Chair Hand weights – soup cans, water bottles Yoga mat - move to carpet, take off socks

  • Description: Short on time but looking to get a full body workout in? Join Nancy Campbell, MS, exercise physiologist at the Zakim Center, for a quick workout focused on strengthening the whole body. Equipment needed and substitutions: Chair Hand weights – soup cans, water bottles Yoga mat - move to carpet, take off socks

  • Description: In this 7-min video, Nancy Campbell, MS guides you through strength exercises for better stability and balance. Equipment needed: Chair Yoga block or any sort of ball

  • Description: In this 4-minute video, Nancy Campbell, MS shows you the proper form and technique for a wall and chair squat. Squats are an effective way to strengthen the leg and back muscle, while improving core strength.

  • Description: In this 8-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through how to do the bird dog exercise on your back, with proper form and technique. This is a great exercise to increase core strength!

  • Description: In this 5-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through mastering the side plank, a great exercise to boost your core strength!

  • Description: In this 27-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through a gentle yoga practice, designed specifically for patients with breast cancer. The movements in this video may help specifically with discomfort in the chest and arm areas after surgery and radiation. It is important to speak with your care team before beginning any physical activity and exercise regimen. 

    Designed for patients with breast cancer and suitable for all cancer diagnoses!

    Instructor: Juliana G. Berfield, PhD, E-RYT 500, CPT

  • Description: In this 5-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through mastering the elbow plank, a great exercise to boost your core strength!