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Photo of Supine Absolute Basics –

Supine Absolute Basics – "The Bare Minimum"

Categories: Start Here, Supine, Exercise

Some of the absolute basic exercises that should be performed if you are bed-bound include ankle pumps, heel slides and rolling from side to side to change position. Doing these exercises regularly several times a day will help from developing blood clots, pressure ulcers or bedsores, and contractures (shortened, tight muscles).

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Supine Belly Breathing

Categories: Start Here, Breathing, Supine, Exercise

Stress and illness can affect how we breathe, impacting our digestion, cardiac and pulmonary function, nervous system and overall health. Luckily, we can control how and where we breathe in our bodies to change this.

Photo of Getting Out of Bed (Supine Log Roll)

Getting Out of Bed (Supine Log Roll)

Categories: Start Here, Supine, How To, Exercise

The 'log roll' is a simple technique to make it easier to get in and out of bed, and is useful for those who have back pain or decreased balance and strength.

Photo of Sit-to-Stand

Sit-to-Stand

Categories: Start Here, Seated, Standing, How To, Exercise

This highly practical and functional exercise strengthens the muscles we need to be able to safely get in and out of chairs, stand up from bed and get on and off the toilet.

Photo of Seated Stacked Breathing

Seated Stacked Breathing

Categories: Start Here, Breathing, Seated, Exercise

Stacked breathing is a technique to increase the size of the breath you are able take in. It can also improve the strength of your voice and your cough, so you can better clear out the lungs, as well as your lung flexibility.

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Seated Pursed Lip Breathing

Categories: Start Here, Breathing, Seated, Exercise

Pursed lip breathing is a technique that makes breathing easier and more effective and can resolve shortness of breath caused by exercise or increased activity.

Photo of Prone Hip Extension

Prone Hip Extension

Categories: Prone, Exercise

Use this exercise to strengthen your back and your bottom so movements like standing up, climbing stairs and walking feel easier.

Photo of Seated Back Stretch

Seated Back Stretch

Categories: Seated, Exercise

This back stretch helps mobilize along the whole length of the spine. It is a seated version of the 'cat/cow' yoga pose.

Photo of Seated Calf Raises & Marching

Seated Calf Raises & Marching

Categories: Seated, Exercise

These exercises improve knee and hip flexibility as well as the circulation in your lower legs and can help prevent blood clots.

Photo of Seated

Seated "Figure Four" Hip Stretch

Categories: Seated, Exercise

This stretch can help loosen up muscles in the hip that get tight from sitting for a long time.

Photo of Seated Mid & Upper Back Stretch (with a ball)

Seated Mid & Upper Back Stretch (with a ball)

Categories: Seated, Exercise

This stretch can improve the mobility all along the upper and midback, helping with breathing, posture and resolving mid and upper back pain or stiffness.

Photo of Seated Neck Mobility & Stretches

Seated Neck Mobility & Stretches

Categories: Seated, Exercise

Learn movements and stretches to keep the muscles the neck and upper back flexible, which can help resolve headaches, muscle pain, stiffness, and improve your posture.

Photo of Seated Posture

Seated Posture

Categories: Seated, Exercise

Improving posture can make breathing easier, help with back and neck pain, enhance our digestion, reduce heartburn and decrease seated stress incontinence.

Photo of Seated Torso Twist

Seated Torso Twist

Categories: Seated, Exercise

Rotation makes our midback more flexible and can decrease stiffness and discomfort in these areas, especially when paired with breathing exercises that further stretch the muscles between the ribcage.

Photo of Seated Tripod Position for Shortness of Breath

Seated Tripod Position for Shortness of Breath

Categories: Seated, Exercise

The tripod position helps get more air in the lungs when you are short of breath and may make it easier to breathe, especially when other breath control techniques are used.

Photo of Seated Upper Body Mobility

Seated Upper Body Mobility

Categories: Seated, Exercise

Increasing chest and shoulder mobility improves posture, breathing ability, and can help resolve neck, upper back and shoulder pain.

Photo of Side-Lying Abductor Strengthening

Side-Lying Abductor Strengthening

Categories: Sidelying, Exercise

Strengthening the muscles on the outside of the hips, also known as our hip abductor muscles, keeps us steadier on our feet, and more stable when walking or standing on one leg, like when using stairs.

Photo of Standing Basic Balancing Exercises

Standing Basic Balancing Exercises

Categories: Start Here, Standing, Exercise

Improving our balance makes us more stable while walking and using stairs and decreases our risk of falls and injury. It is an important component of recovery after extended illness and hospitalization.

Photo of Standing Calf Raises & Marching

Standing Calf Raises & Marching

Categories: Start Here, Standing, Exercise

These exercises improves blood flow, strength and stability in the lower legs and make activities like climbing stairs and stepping over objects easier.

Photo of Standing Hip Abduction & Extension

Standing Hip Abduction & Extension

Categories: Standing, Exercise

Strengthening the muscles of the side and back of our hip and leg is very important for low back support, hip alignment, posture and stability, as well as keeping us stable when walking or standing on one leg, like when using stairs.

Photo of Standing Posture

Standing Posture

Categories: Standing, Exercise

Improving posture can make breathing easier, help with back and neck pain, enhance our digestion and improve pelvic floor function.

Photo of Standing Supported Lunges

Standing Supported Lunges

Categories: Standing, Exercise

Lunges work on your balance, strength and stability at the lower legs and hips, and can make it easier to get up from the floor or lift heavier objects off the floor, like a grocery bag.

Photo of Standing Supported Squats

Standing Supported Squats

Categories: Standing, Exercise

Squats are a very useful exercise to make it easier to get up from a chair, off the toilet and out of bed. If this is difficult, try the sit-to-stand variation first or the wall squat variation.

Photo of Standing Wall Push Up

Standing Wall Push Up

Categories: Standing, Exercise

This easier alternative to floor push-ups still strengthens the chest, abdominal, arm and shoulder muscles, making it easier to complete everyday tasks. Increase the angle when you are ready to make it more challenging.

Photo of Standing Wall Squats

Standing Wall Squats

Categories: Standing, Exercise

Squats are a very useful exercise to make it easier to get up from a chair, off the toilet and out of bed. If this is difficult, try the sit-to-stand variation first or if too easy, do the supported squat variation instead. It can also be helpful if you have one-sided weakness, like after a stroke.

Photo of Supine Bridges

Supine Bridges

Categories: Supine, Exercise

Strengthening the muscles of the buttocks makes it easier to get out of bed, a chair or off the toilet. It can also make it easier to go up stairs and can help decrease low back pain.

Photo of Supine Lower Trunk Twist

Supine Lower Trunk Twist

Categories: Supine, Exercise

This twisting exercise stretches any areas of tension at the mid and lower back and even the sidebody and muscles between the ribcage. When done more quickly from side-to-side, it can act as an abdominal strengthening exercise.

Photo of Supine Marching

Supine Marching

Categories: Supine, Exercise

This exercise strengthens abdominal and hip muscles as well as helping to stabilize your lower back.

Photo of Supine Neck Mobility & Stretches

Supine Neck Mobility & Stretches

Categories: Supine, Exercise

Learn movements and stretches to keep the muscles the neck and upper back flexible, which can help resolve headaches, muscle pain, stiffness, and improve your posture.

Photo of Supine Shoulder Flexion

Supine Shoulder Flexion

Categories: Supine, Exercise

This upper body exercise can improve shoulder flexibility and mobility, and can be easily turned into a strengthening exercise with the addition of weights or weighted objects.

Photo of Supine Upper Torso Twist

Supine Upper Torso Twist

Categories: Supine, Exercise

This twisting stretch improves mobility at your midback, ribcage and upper body, making it easier to breath and decreasing tightness or stiffness from prolonged bedrest or illness.

Photo of Supine Wall Angels

Supine Wall Angels

Categories: Supine, Exercise

Improving chest and shoulder mobility relieves muscle tightness and stiffness, and can make it easier to breathe and maintain a better posture when sitting or standing.

Photo of Seated Belly Breaths

Seated Belly Breaths

Categories: Breathing, Seated, Exercise

Stress and illness can affect how we breathe, impacting our digestion, cardiac and pulmonary function, nervous system and overall health. Luckily, we can control how and where we breathe in our bodies to change this.