Category: Videos

How To Do Balanced Bow Pose

October 11, 2021

Balanced Bow Pose

Instructions: Begin on all fours. Align wrists under shoulders, and knees under hips. Stretch hands open. Keep your body steady throughout the pose. Extend the right leg and left arm. Slowly reach back with your left hand, and grab your right ankle. Lift the right leg. Look upward. The model in the video is curling her toes under, but you can also do this pose by keeping your feet flat. Balancing is more challenging when you curl the toes under.

Cautions: You can lose your balance if you’re muscles are tight. Reaching back and grabbing the ankle is difficult for many people. Either do the modification, or skip this pose until you’ve developed more flexibility.

Benefits: The Balanced Bow Pose is a backward bend, and therefore strengthens spinal muscles that initiate this type of movement. The backside (gluteus maximus) is strengthened. The abdominals, inner hips and chest are stretched. Core stabilization is required to perform this pose without loss of balance.

Modifications: 1) Instead of your hand, lean on your forearm with your elbow aligned under your shoulder. 2) After grabbing your ankle, don’t lift your leg higher. 3) Look down with your neck long. Variation: Keep both feet flat, instead of curling your toes under.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Standing Dumbbell Lateral Raise

October 11, 2021

Standing Dumbbell Lateral Raise

The Dumbbell Lateral Raise strengthens the muscles of the mid shoulder (mid-deltoid).

Instructions: Slowly lift arms until dumbbells are shoulder height. Slowly release down to your sides. Keep your feet about hip width for stability. Avoid lifting your shoulders. Perform 3 sets of 8-10 repetitions. Do fewer sets and reps if you’re unable to do 3 of 8-10.
Modifications: 1) Use lighter weights. 2) Use wrist weights instead of dumbbells.
Caution: If you experience discomfort during the exercise, you may be using too much weight, or the position of this exercise may not be suitable for you. Reduce the weight if you notice your shoulders lifting, your head poking forward, or you’re experiencing body swing.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Fitball Thigh Stretch

October 10, 2021

Fitball Thigh Stretch

Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Why Hiking Preparation Is Important

October 8, 2021

Video: Officer Adam Cheney New Hampshire Department of Fish & Game “Hikers Not Prepared For Terrain” July 2018

Unprepared Is A Common Theme In Mountain Rescue

Current News Stories

www.CrescentValleyWeekly.com: 3/18/21 – Deadly Consequences Possible When Hiking Unprepared, By CV Weekly

www.whdh.com (News Boston) 8/7/21 – 7 Unprepared hikers helped off Mt. Hedgehog in dark, Associated Press

Los Angeles Times 1/13/20 Unprepared hikers rescued from Mt. Baldy area, By Jaclyn Cosgrove

Straight.com 10/26/20 Three rescue missions conducted for unprepared and lost hikers, including two individuals whose clothing froze solid, By Craig Takeuchi (Canada)

BurlingtonFreePress.com 11/5/19 Walking a trail: Here’s the top reason unprepared hikers need to be rescued, By Ryan Mercer

NewYorkUpstate.com 10/20/10 Lost, unprepared hiker relies on cell phone for light, falls and hurts knee: Forest Ranger rescues, By David Figura

Kansas.com 11/11/20 Blizzard traps unprepared hikers wearing shoes and jeans, Colorado rescuers say, By Brooke Wolford

Patch.com 10/19/20 Five hikers unprepared for weather changes rescued on NH mountain, By Jeffrey Hastings

NSNews.com 10/26/20 Unprepared hiker rescued from Hanes Valley, By Jane Seyd (Canada)

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Stay Safe In The Backcountry – Learn The 10 Essentials of Hiking

KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

Virtual Fitness: How To Do Chest Stretches With The Exercise Stick

October 8, 2021

Overhead and Diagonal Stick Chest Stretch

Overhead Stick Chest Stretch

Twisting Stick Upper Body Stretch

Instructions: The top video demonstrates two movements that stretch the pectoral muscles; directly overhead, and diagonally overhead. The center video demonstrates the overhead movement only. The bottom video demonstrates a twistiing stretch for the obliques and spinal rotators.
Equipment & Benefits: The Stick is light and versatile. It’s used to improve balance and stretching. Click the link to read more about the stick. LINK
Modification: Don’t bring the stick all the way back. Cut the movement down by stopping when you feel you’ve had enough. Recognize your limits, and do not force the stretch.
Cautions: If your chest or front shoulders are tight, these exercises may be difficult for you. If that’s the case, then the diagonal move will be harder to do, and you’ll experience discomfort in your neck. Take it easy, and maintain a slow pace.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider