JCC Live Monday Classes:

    • Posture Perfect with Virginia (11:15am, Room 205).  New
      8-week Session begins August 25, 2025. Must be registered though!  SOLD OUT
About Posture Perfect at the JCC

More Options:

Register for Zoom No-Floor Core

Videos

Props for the Zoom & Recorded classes:

  1. 9″ Ball
  2. Dumbells: 1lb, 2lb, 3lb, 4lb
  3. Long theraband for arms
  4. Loop Theraband, Preform Brand set of 4 weights
  5. I do keep a running list of props for home workouts here.

Exercise Snacks:

  • Sit to stand repetitions. (The Get-ups)
  • Carry loads slightly heavier than your comfort zone but not so much to strain.
  • Choose stairs over elevator.
  • Play with squats changing leg positions, do 10 three times a day.
  • Reach for something in the cabinet, raise on to your toes and reach the arms, repeat even……if you cannot retrieve your object.
  • Dance (I like to move to music while cooking)
  • Use a wall for a plank, try a side plank.
  • Waiting in a line, do some heel lifts and lowers while holding the laundry detergent.
  • Any movement is good movement!

 

A running list of resources:

  1. Shoulder/Posture Corrector
    I found out about the below in 1998 from a neurologist and was lucky enough to see it in a PT equipment catalog a few years ago.  I’ve never encountered one as good as this one and yet it’s also not perfect for everyone.  Feel free to ask me about it.  If you do make the leap, start with only using it for 10 minutes, then incrementally more per day.
  2. Step up to balance exercises: Balance Prop

    Here is a sample step up but it’s quite tall.  2”- 4” would be just fine.  You should have something to grab if you bobble … a counter, a balance pole already in your hand, or any other solid and steady prop.   Stairs with a railing work best.  Use the bottom step not the top step.

  3. The foam pads to kneel on, stand on, and use for balance work:
    I stand on this pad when standing at my standing computer desk.  Without the pad, my lower back gets sore.  If I was going to be standing preparing something in my kitchen, I would use that too.  I kneel on the pad when gardening.  The uses are endless.
    3 sizes and options from Amazon:

Images of stretches we do in class:

Suggested self-tests & exercises for balance and bone mass health:

Buff Bones Self-Test

Fall Prevention Poster

Cardio “Tabata Timers”
The sequence is usually 10 seconds rest and 20 seconds work and 8 rounds.

Iphone

Apps for Andriod but I have not tested them:
Option 1
Option 2
Option 3  – this might not be good if they are trying to sell you a whole program and the actual exercises.  You just need the timer.

Articles

Contact Virginia

Contact Form Demo (#3)