I’m reviewing the workouts in the Flexibility, Ankle & Foot, and Hand & Elbow segments led by JB Berns and from the "Rehab Your Body at Home" DVD. The workouts vary in time from 11-15 mins., consist of static & dynamic stretches (seated in chair, standing & floor exercises), there are two workouts per focus (an easier “A workout” that users are recommended to start with, and progress to the “B workout” when ready. The workouts could be used on their own or as a cool-down/extended stretch, I like to use the segments post workout. I think this DVD is fantastic as there is a lot of thorough material to work (for all areas of body, no tricky/awkward exercises) for an affordable price (most prehab/rehab videos tend to be expensive), and one does not need much equipment to use the workouts. JB explains form in detail w/ encouragement (“super” is one of his favorite words), and demos all exercises w/ the cast w/ good form.


Equipment: chair & mat

Cast: two female background exercisers

Music: upbeat instrumental & vocal (low volume, more background noise)

Set: wood flooring, gray walls w/ blue trim, framed pictures, silver column-type art & filler stuff in a vase.


Flexibility “A” Workout (14:20 min.)
Seated in chair
Wrist Flexors: clasp fingers w/ arms extended to front> rotate hands so that palms face out/forward, rotate to starting position to reverse motion.
Shoulder, Tricep: single arm (overhead) triceps stretch

On Floor
Lumbar (lower back) Rotators: spinal twist (supine w/ bent knees, arms out to side, lower knees to one side & hold).
Upper & Mid Extensor (child’s pose)
Chest & Abdomen: kneeling, w/ hands on lower back> retract shoulder blades & hold.
Thigh Adductors (supine butterfly stretch): supine w/ bent knees (out to sides)/turned out leg, soles of feet together & hands on inner thighs.
Hamstring: seated, both legs extended forward.
Hip Oblique: low lunge (knee on floor) w/ upper body shift forward, hands on floor.
Ankle Plantar/Dorsiflexion: supine w/ upper body supported on bent elbows> alternating pointing & flexing foot.

Seated in chair
Wrist Radial/ Ulnar Deviation: arms extended forward w/ clasped hands (hands one on top of other, inside of arms facing each others)> alternate/rotate arm on top position.
Neck Extensors/Flexors (Side Bendors): neck rotations (full)> side, center side> tilt ear to shoulder, center, alternating sides.

On floor
Shoulder Extensors: supine w/ arms extended overhead, legs extended to front.


Flexibility “B” Workout (15:42 min.)
Wrist flexors: seated on chair> single arm extended forward, other hand pulls on fingertips to flex hand.
Lower back Extensors: supine, pull bent knees into chest & lifts head to meet knees.
Lower Back Mid & Lower Extensors: seated w/ crossed legs> upper body shift forward w/ arms extended.
Chest & Abdomen: prone position> push off hands/lift upper body into cobra pose (w/ straight arms).
Chest: seated on chair> clasp hands behind head & hold> bring elbows to front & reverse motion.

On floor
Groin/Thigh Adductors: seated Butterfly.
Hamstring Forward bend: one leg extended to front, other bent knee/turned out leg.
Hamstring Knee to Chest, Head to Knee: supine position> hold w/ single bent knee pulled into chest, extend leg (vertically)>
Hip Oblique (External Rotators): spinal twist (bent knee lowers to one side, other leg extended forward, arms out to side).
Hip Oblique (Internal Rotators): seated w/ both legs extended> hug bent leg into chest (cradle w/ arms)> shift back & forth in position

Seated in chair
Lower Leg (ankle): bent leg placed on top of other thigh> perform ankle circles in both direction w/ hands guiding movement (and providing resistance)> alternate pointing & flexing foot.

Standing
Arm & Trunk stretch: small arm circles w/ arms extended in front of body> circles w/ arms extended to sides.


Ankle & Foot “A” Workout (15:26 min.)
Seated in chair
Toe Flexion & Extension: bent leg placed on top of other thigh> alternate pointing & flexing foot w/ hands guiding movement (and providing resistance).
Ankle Inversion & Eversion: from previous position> alternate pulling/inside of foot towards body & reversing motion (pushing/outside of foot away from body) w/ hands.
Ankle & Extension: entire foot, bigger range of motion than Toe F & E.
Dorsiflexion: lift toes & ball of foot off floor & hold>
Ankle circles: slightly bent leg extended forward> ankles circles in both directions.
Seated Heel Raise: elevate heels off floor & hold> single reps (alternate lift & lower).
Seated Toe Raise: lift toes off floor & reverse motion, slow pace, then fast pace.
Toe Curling (both feet): curl toes on floor & hold.
Toe Curling (single leg): curl toes & lift toes & ball of foot off floor.
Pick-Up Exercises: pretend to pick up object w/ toes off floor & lift bent leg to meet hand at level of other knee.
ABC Trace: point toe & tracing letters on floor w/ foot> repeat w/ ball of foot (toes curled off floor) tracing letters.
Standing
Heel stretch: split leg stance> front knee bend, rear leg straight w/ both arms extended to front w/ flexed hands.


Ankle & Foot “B” Workout (11:17 min.)
On Floor
Plantar Dorsi Range of Motion: supine w/ upper body supported on bent elbows, one leg extended front, other bent> alternating pointing & flexing foot.
Imaginary-Resisted Dorsiflexion: same position as previous> flex feet & lift off floor & hold.
Range of Motion Inversion & Eversion: same position as previous> alternate shifting/inside of foot towards body & shifting/outside of foot away from body.

Standing
Ankle/Foot Isolation Shifting Weight: elevate heel of one foot & shift weight of body to one side & hold.
Ankle/Foot Isolation w/ Trunk Shift: same exercise are previous w/ torso twist to leg w/ elevated heel.
Standing Bilateral Heel Raise: elevate heels at brisk pace.
Standing Toe Raise: elevate toes & balls of feet to rock back on heels.
One Foot Balance: shift weight onto one leg/foot, other leg bends & is held off floor.
Standing Unilateral Heel Raise: same position as previous exercise> elevate heel of standing leg & reverse motion, alternating sides.
Forward Foot Balance: knee lift hold.
Standing Unilateral Heel Raise
Stretch: split leg stance w/ knees/toes turned in/heels out, and arms extended to front w/ flexed hands.


Hand & Elbow “A” Workout (12:42 min.)
Seated on chair
Finger Massage: massage each finger, start w/ thumb.
Making a Fist (Finger Flexion/Extension): extend arms to front, inside of arms/palms face up> curl fingertips, then fingers to palm, then thumb, open hand to reverse motion> isometric squeeze w/ hands in fists.
Wrist Extensor & Flexor Stretch: extend arms to front, inside of arms/palms face down> alternate pointing fingertips down & flexing hand> static hold in both positions.
Wrist Extension Stretch: palms pressed together at chest level w/ bent arms (prayer pose)> alternate static hold w/ hand shift to each side.
Wrist Turn-Over: both arms bent, one has hand rotated/pinkie finger facing body, other hand wraps around hand/wrist> alternate extending arm to front/thumb down & reversing motion> extend same arm forward, rotate hand/arm, other hand holds onto outside of hand (pinkie side) for static hold.
Wrist Radial-Ulnar Deviation Against Gravity: one arm extended to front w/ hand balled in fist, other hand supports at elbow> lift fist up & reverse motion.
Active Resistive Finger Flexion: bent arms, fingers hooked on each other a chest level> actively pulling away from each other (while holding isometrically).
Wrist Radial-Ulnar Deviation Turn-Over: arms extended forward w/ clasped hands (hands one on top of other, inside of arms facing each others)> alternate/rotate arm on top position.
Palm Hollowing Exercise (Both arms): arms extended forward> relax fingers upward to hollow out palms & extend hands to reverse motion.
Grasp Finger Turnover Wrist: arms extended forward, one hand crosses over other to clasp hands for static hold> bring hands into body to rotate arms (other hand/arm is on top) for static hold.
Wrist circles: both directions.
Isometric Finger Push: arms extended forward w/ fingertips pressed against each other, fingers apart> alternate bending arms/hands to chest for static hold & extending to front for hold.


Hand & Elbow “B” Workout (11:40 min.)
Seated on chair
Making Fist (Both Hands): bent arms extended forward, palms up> curl in fingers (one at a time, pinky leads) to form fist, iso-contraction and reverse motion.
Thumb Circumduction (circles): bent arms extended forward w/ palms facing each other, thumbs up> circles in both directions.
Finger Abduction/Adduction: bent arms extended forward w/ flexed hands> alternate squeezing fingers together & static hold and separating fingers, static hold.
Up & Down Wrist Movement (Both Hands): from previous position, alternate curling down pulling lower arm back (bent arms) and flexing hands w/ a bit of arm extension.
Hand Grab: from previous position, open/spread fingers out to pretend to grab an object & hold.
Isometric Strengthening of Finger Flexors: from previous position, one hand encloses pointer/index finger of other hand for iso-hold.
Finger Flexor Tendon Gliding (Active Straight Fist): from previous position w/ palms facing each other> alternate curling fingers into palm & extending.
Wrist Flexion & Extension (horizontal movement): from previous position, alternate bringing fingers in (tips face each other) & flexing hands (fingers face out to sides).
Wrist Circumduction Figure 8 Open Hand: from previous position, figure 8 motion w/ hands.
Wrist Flexion/Extension: arms extended forward w/ hands in fists> alternate flexing & extending single fists.
Wrist Extension: arms extended w/ palms face down, forming cup shape> alternate lowering fingertips down & reversing motion.
Elbow & Wrist Twisting: arms extended w/ fists> alternate rotating arms for palms face up, elbows close for static hold & rotating arms for palms face down, fist close together, static hold.

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