This therapeutic DVD by Beachbody features instructor Debbie Siebers of Slim in Six/Slim Series fame. She has enlisted neurophysiologist Chad Waterbury to create routines that help (according to the DVD cover) "relieve pain and alleviate strain." This DVD focuses on five specific areas of the body: Neck, Shoulders, Low Back, Core, and Knee. In their Introduction, Debbie and Chad discuss the signs of healthy functioning in these areas, including mobility, range of motion, and endurance strength. These indicators of healthy functioning are further explored in the Assessment tests (explained below).

The Main Menu lists each of the five target areas. When you select one, you are first taken to additional information about Beachbody's services (you can fast-forward through this, but it can't be skipped), and then Debbie and Chad come onscreen for an introduction to that area. Each area consists of two sections: 1) Assessment Test(s), 1-2 tests exploring pre-existing functioning in that area, and 2) Solution, a series of exercises, or "drills," designed to improve mobility, range of motion, and endurance strength in that particular area. The setting is outdoors, with Chad providing instruction and Debbie performing both the Assessment tests as well as all of the drills (Chad sometimes joins in).

I have broken down each segment in detail below. (Note: for all drills, 15 repetitions of each exercise are performed unless otherwise noted.)

NECK, 12.5 minutes
Assessment (2 mins.; uses chair)
There are two Neck tests. The first is a chin tuck, attempting to hold the chin toward the chest for 30 seconds without pain. The second is a head turn, trying to get the head past the shoulder on either side.
Solution (10 mins.; uses mat and chair)
Chin tuck
Neck flexion (lying face-up, lifting head)
Neck Extension (lying face down, lifting head)
Side neck flexion (lifting head from side-lying position; repeat on both sides)
Head tilt hold (seated in chair, hold head for neck stretch)

SHOULDERS, 15.5 minutes
Assessment (1.5 mins.)
There is one Shoulders test. This consists of reaching behind the back with one hand coming up over the shoulder and reaching down, one hand coming across the back and reaching up, and then trying to clasp the two hands together (aka cow-face arms in yoga); this is repeated on both sides.
Solution (14 mins.; uses mat and band with optional stability ball)
Egyptian (arms bent at 90-degrees, one up, one down; alternate)
Chest Lift (standing, raise chest while pulling shoulders back)
Floor Push (protract/retract shoulder blades)
Y Raise (lying over stability ball, lift arms in Y shape)
External Rotation (arms bent at 90-degrees, rotate down and back up)
T Rotation (on hands and knees, alternately lift one arm and twist)
Floor Slide (lying on back, slide arms down, squeezing traps muscles)
Band Pull (holding band overhead, bring behind back)

LOWER BACK, 22 minutes
Assessment (4 mins.)
The Lower Back assessment consists of one test: holding a bent over fold for 120 seconds with good form and without pain.
Solution (18 mins.)
Cat/Camel (on hands and knees, alternately arch/extend spine)
Hip Twist
Bird Dog (on hands and knees, lift opposite arm/leg)
Trunk Twist (standing twist)
Glute Bridge (pelvic raises performed on heels)
Clam (open/close leg)
Good Morning (come to bent over position/raise back up)
Psoas Hold (hip stretch)

CORE, 15.5 minutes
Assessment (5.5 mins.)
Two Core tests are performed. The first is a 90 second hold of plank, and the second is a 75 second hold of side (elbow) plank, although this is performed on both sides.
Solution (10 mins.; uses mat)
Standing trunk twist
Standing side bend
Hand walk out (moving plank performed on knees)
Side trunk raise (modified side plank)
Curl up (reverse abs curl)

KNEE, 16.5 minutes
Assessment (2.5 mins.)
There are two Knee tests. The first, which looks at hyperextension, involves being seated on the floor, legs straight out in front, feet flexed; heels should be off the floor with no pain. The second, examining active flexion, is a single leg lunge, performed with the back knee reaching the floor, again without pain.
Solution (14 mins.; uses mat and chair--also, Debbie is in socks rather than sneakers)
Leg extension (seated in chair and raising leg)
Partial squat
Calf raise (with hands on seat of chair)
Knee curl (rocking into partial front lunge)
Leg curl (lying face up and pulling heels in)
Single leg balance (holding for 30 seconds on each side)
Quadriceps hold (lying face down; holding each side 30 seconds)

Debbie recommends that to see results, you need to do the Solution for the given area every other day for 30 days. I have not yet done that, but because I am quite tight in the upper body, I have been alternating the Neck and Shoulder Solutions every day for about 1 1/2 weeks now, and it does seem to be helping me. I've had some low back and knee issues in the past as well, and I wouldn't hesitate to turn to the routines on this DVD whenever I need some rehab work in those areas. This is an ideal DVD for regular exercisers, athletes, and others who may have some nagging issues and/or want to prevent any problems from getting worse.

Instructor Comments:
This therapeutic DVD by Beachbody features instructor Debbie Siebers of Slim in Six/Slim Series fame. She has enlisted neurophysiologist Chad Waterbury to create routines that help (according to the DVD cover) "relieve pain and alleviate strain." This DVD focuses on five specific areas of the body: Neck, Shoulders, Low Back, Core, and Knee. In their Introduction, Debbie and Chad discuss the signs of healthy functioning in these areas, including mobility, range of motion, and endurance strength. These indicators of healthy functioning are further explored in the Assessment tests (explained below).

The Main Menu lists each of the five target areas. When you select one, you are first taken to additional information about Beachbody's services (you can fast-forward through this, but it can't be skipped), and then Debbie and Chad come onscreen for an introduction to that area. Each area consists of two sections: 1) Assessment Test(s), 1-2 tests exploring pre-existing functioning in that area, and 2) Solution, a series of exercises, or "drills," designed to improve mobility, range of motion, and endurance strength in that particular area. The setting is outdoors, with Chad providing instruction and Debbie performing both the Assessment tests as well as all of the drills (Chad sometimes joins in).

I have broken down each segment in detail below. (Note: for all drills, 15 repetitions of each exercise are performed unless otherwise noted.)

NECK, 12.5 minutes
Assessment (2 mins.; uses chair)
There are two Neck tests. The first is a chin tuck, attempting to hold the chin toward the chest for 30 seconds without pain. The second is a head turn, trying to get the head past the shoulder on either side.
Solution (10 mins.; uses mat and chair)
Chin tuck
Neck flexion (lying face-up, lifting head)
Neck Extension (lying face down, lifting head)
Side neck flexion (lifting head from side-lying position; repeat on both sides)
Head tilt hold (seated in chair, hold head for neck stretch)

SHOULDERS, 15.5 minutes
Assessment (1.5 mins.)
There is one Shoulders test. This consists of reaching behind the back with one hand coming up over the shoulder and reaching down, one hand coming across the back and reaching up, and then trying to clasp the two hands together (aka cow-face arms in yoga); this is repeated on both sides.
Solution (14 mins.; uses mat and band with optional stability ball)
Egyptian (arms bent at 90-degrees, one up, one down; alternate)
Chest Lift (standing, raise chest while pulling shoulders back)
Floor Push (protract/retract shoulder blades)
Y Raise (lying over stability ball, lift arms in Y shape)
External Rotation (arms bent at 90-degrees, rotate down and back up)
T Rotation (on hands and knees, alternately lift one arm and twist)
Floor Slide (lying on back, slide arms down, squeezing traps muscles)
Band Pull (holding band overhead, bring behind back)

LOWER BACK, 22 minutes
Assessment (4 mins.)
The Lower Back assessment consists of one test: holding a bent over fold for 120 seconds with good form and without pain.
Solution (18 mins.)
Cat/Camel (on hands and knees, alternately arch/extend spine)
Hip Twist
Bird Dog (on hands and knees, lift opposite arm/leg)
Trunk Twist (standing twist)
Glute Bridge (pelvic raises performed on heels)
Clam (open/close leg)
Good Morning (come to bent over position/raise back up)
Psoas Hold (hip stretch)

CORE, 15.5 minutes
Assessment (5.5 mins.)
Two Core tests are performed. The first is a 90 second hold of plank, and the second is a 75 second hold of side (elbow) plank, although this is performed on both sides.
Solution (10 mins.; uses mat)
Standing trunk twist
Standing side bend
Hand walk out (moving plank performed on knees)
Side trunk raise (modified side plank)
Curl up (reverse abs curl)

KNEE, 16.5 minutes
Assessment (2.5 mins.)
There are two Knee tests. The first, which looks at hyperextension, involves being seated on the floor, legs straight out in front, feet flexed; heels should be off the floor with no pain. The second, examining active flexion, is a single leg lunge, performed with the back knee reaching the floor, again without pain.
Solution (14 mins.; uses mat and chair--also, Debbie is in socks rather than sneakers)
Leg extension (seated in chair and raising leg)
Partial squat
Calf raise (with hands on seat of chair)
Knee curl (rocking into partial front lunge)
Leg curl (lying face up and pulling heels in)
Single leg balance (holding for 30 seconds on each side)
Quadriceps hold (lying face down; holding each side 30 seconds)

Debbie recommends that to see results, you need to do the Solution for the given area every other day for 30 days. I have not yet done that, but because I am quite tight in the upper body, I have been alternating the Neck and Shoulder Solutions every day for about 1 1/2 weeks now, and it does seem to be helping me. I've had some low back and knee issues in the past as well, and I wouldn't hesitate to turn to the routines on this DVD whenever I need some rehab work in those areas. This is an ideal DVD for regular exercisers, athletes, and others who may have some nagging issues and/or want to prevent any problems from getting worse.

Beth C (aka toaster)