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BoneSmart Pilates®
United States
Приєднався 8 вер 2014
Welcome to the BoneSmart Pilates® channel where "Movement becomes your Medicine". This channel serves people with low bone density as well as those with healthy bones that want to keep them that way. You are in the best third of your life and you are ready to commit to a healthier you.
About Teresa:
Teresa Maldonado Marchok is a licensed physical therapist, certified Pilates teacher, and former professional dancer with the Martha Graham Dance Company. As an ambassador for the national organization "American Bone Health," she leads community workshops to increase bone health awareness.
She is the creator of the award-winning DVD "BoneSmart Pilates®, Exercise to Prevent or Reverse Osteoporosis" as well as the Aging Strong Pilates® DVD series that offers challenging yet safe exercise to a wider population.
About Teresa:
Teresa Maldonado Marchok is a licensed physical therapist, certified Pilates teacher, and former professional dancer with the Martha Graham Dance Company. As an ambassador for the national organization "American Bone Health," she leads community workshops to increase bone health awareness.
She is the creator of the award-winning DVD "BoneSmart Pilates®, Exercise to Prevent or Reverse Osteoporosis" as well as the Aging Strong Pilates® DVD series that offers challenging yet safe exercise to a wider population.
Top 2 Pilates Props to Travel With
Enjoy two indispensable props that you won't want to be without, especially after long days of walking, sightseeing, or sitting for long car rides or on uncomfortable airplane seats. Follow along as I demonstrate practical exercises using the inflatable BoneSmart Core Ball and a long resistance band that will leave you feeling amazing. All exercises are bone-safe, and spine-safe.
Insider Tip: The core ball can be used between your lower back and your seat with just a puff of air to support your lumbar spine. Customize the amount of inflation to fit your unique body. It should feel immediately supportive and relaxing.
Purchase the Props at www.BoneSmartPilates.com
Insider Tip: The core ball can be used between your lower back and your seat with just a puff of air to support your lumbar spine. Customize the amount of inflation to fit your unique body. It should feel immediately supportive and relaxing.
Purchase the Props at www.BoneSmartPilates.com
Переглядів: 169
Відео
Two Effective Resistance Band Exercises
Переглядів 2452 місяці тому
Muscles matter to your overall strength, mobility, and longevity. Add Rows and Straight Arm Pulldowns to your resistance band routine to strengthen your arms, spine, posture, and hips! Start with 8-10 reps daily, done slowly with breath. Follow along with Teresa Maldonado Marchok, licensed physical therapist and certified Pilates teacher, and visit BoneSmartPilates.com for information about liv...
3 Plank Variations
Переглядів 2452 місяці тому
We start with the "Knees Off" exercise, which strengthens your core and shoulder girdle. I teach this exercise in all my classes. It is the foundation for catching yourself without landing on your hips or knees should you trip and fall. Muscles matter to your overall strength, mobility, and longevity. Follow along with Teresa Maldonado Marchok, licensed physical therapist and certified Pilates ...
Triceps Kickback
Переглядів 982 місяці тому
This exercise strengthens the back of the upper arm and is combined with a position that strengthens your posture muscles and your hips. Muscles matter to your overall strength, mobility, and longevity. Follow along with Teresa Maldonado Marchok, a licensed physical therapist and certified Pilates teacher. Visit BoneSmartPilates.com for information about live, virtual, and On-Demand bone-safe, ...
Chair Squats
Переглядів 2 тис.2 місяці тому
This sit-to-stand-to-sit functional exercise is excellent for strengthening your hips and legs. When those are strong, you're less likely to fall. Muscles matter to your overall strength, mobility, and longevity. 5 reps 2-3x/day. Integrate it naturally into your day. For example, before you sit for your coffee or tea, perform your 5 reps then end with your beverage of choice. Teresa Maldonado M...
Bicep Curls
Переглядів 872 місяці тому
💪 Biceps curls with hand weights that challenge you without strain. Emphasize slowing down the unfolding (eccentric) phase of the exercise. 8-10 reps. To make it harder, go slower and breathe. Muscles matter to your overall strength, mobility, and longevity. Visit BoneSmartPilates.com for information about live, virtual, and On-Demand bone-safe, spine-safe classes with Teresa Maldonado Marchok,...
Antidote to Sitting: BoneSmart Burst™
Переглядів 1594 місяці тому
Designed and demonstrated by a licensed physical therapist, these 5 to 10-minute movement snacks are the perfect addition to your daily routine, particularly when sitting too much. Learn more and subscribe here: bonesmartpilates.com/product/bonesmart-burst/ Your daily BoneSmart movement snack, great for your bones, your muscles, and your brain. This time-efficient, bite-size workout is a wonder...
5 days after Rotator Cuff Surgery
Переглядів 4155 місяців тому
Teresa Maldonado Marchok PT invites you along on her rehab journey after the repair of a full rupture of her supraspinatus tendon. Everything she does is approved by her physician for her unique case. If you have a RTC repair, follow your surgeon's guidelines.
Intro to BoneSmart Props
Переглядів 2307 місяців тому
Get acquainted with the props used in our BoneSmart classes and discover some things you have around the house that you can use instead.
4 Tips to Relieve Neck and Shoulder Pain
Переглядів 17910 місяців тому
Teresa Maldonado Marchok, licensed PT, shares 4 Tips that will help relieve accumulated stress around your neck and shoulders.
Something new is coming to BoneSmart Pilates
Переглядів 418Рік тому
Something great...is coming to BoneSmartPilates.com
Winter/Spring Group Class Preview
Переглядів 244Рік тому
These classes, taught by a Physical Therapist, are bone-safe, bone-building, and fun! Learn more and register at bonesmartpilates.as.me/Winter2023ClassSeries In-person spots for Tuesday are gone, but virtual is available for the Tuesday and Thursday series. Both series are purchased in their entirety to support commitment, community and optimal growth. All registrants of the Tuesday and Thursda...
Register for Fall 2022 Aging Strong and Standing Strong series
Переглядів 287Рік тому
Aging Strong Pilates® Tuesday Fall Series (In-person and Virtual) 9:30 am PT Register here: bonesmartpilates.as.me/TuesdaySessions Foothills Congregational Church 461 Orange Avenue Los Altos, CA Incorporating the science of aging, this class series is bone-safe and bone-building. We challenge you with fun movement brain games to improve balance, fall response time, and focus. We build core, low...
How to Wake Up Your Glutes
Переглядів 493Рік тому
Your glutes are vital to active healthy aging. When they snooze, you lose. Join Teresa Maldonado Marchok PT in her upcoming FB Live on her private Aging Strong Pilates group Page as she shares some secrets to help wake up your glutes and get them firing. The LIVE is scheduled for Thursday, July 28, 2022, at 5pm PT/8pm ET. Join the page prior to be able to see the LIVE. Join at Facebook.com/grou...
The BoneSmart Inflatable Core Ball
Переглядів 431Рік тому
The many uses of the BoneSmart Pilates® 9-inch Inflatable Core Ball. All exercises demonstrated are shown by design at high speed to give you a quick condensed overview of the many uses for this core ball. Done slowly and mindfully, these exercises are safe even for those with low bone density or herniated discs when following one of my instructional videos or while taking my virtual or in-pers...
Superpowers-Functional Strength Training for the Active Ager
Переглядів 7562 роки тому
Superpowers-Functional Strength Training for the Active Ager
Welcome and Aging Strong Pilates Classes
Переглядів 2432 роки тому
Welcome and Aging Strong Pilates Classes
Tutorial Booking Duets/Semiprivate session
Переглядів 442 роки тому
Tutorial Booking Duets/Semiprivate session
tits!!!!!!!
Would this workout be safe to do with hip bursitis and gluteal tendinitis?
Sa und ein paar schöne Fotos Leif die ich auch schon wieder eine neue habe es 😊😅😮😢🎉😂❤
In the Bird dog, your leg is raised too high. It should be close to the floor.
Thanks! Going to add this to my morning routine. I always do squats, toe raises, &. Few others while my coffee is brewing. I’ll add these.
I use an electric bed like an old person and dial it in until I'm comfy
Thank you I like this workout, just found you, xx
Great 👍👍👍 thank you for sharing ❤
Thank you
Thank you!
How long did it take for you to heal. Did you feel tightness in your shoulder blade aswell.
I have osteoporosis in my lumbar spine. Is this stretch OK for the lumbar region? Thanks.
❤
Just be careful when you pivot during side plank, not to lead with your hips. On your turn to the left elbow, you twisted your spine by doing that. Also, during bird-dog you lift your leg too much leading to some spinal extension. You shouldn't be moving the spine out of neutral pose.
Hello from Canada! I had RCS 11 days ago. As a fitness and Pilates instructor making the decision to undergo this operation was difficult. I have questioned myself over the past week! I have my first physio appointment tomorrow and I’m looking forward to getting started with that. That being said I have been doing mobility drills for my elbow, wrist and hand, which was approved by my surgeon. Due to extensive tears in my shoulder he has requested I keep the shoulder immobile for the time being.. i’d love to see more of the videos on your recovery from your second rotator cuff surgery. Thank you. Gillian
is this your second surgery?
How much time will it take for the glutes to be reinforced and work normally?
Omg thanks it really helped I’m so realaxed
Day 6 for me. Horrible discomfort. No sleeping. Very sore. Hate sling.
Thanks for posting .. could you please post more videos on your recovery ... I'm at week 3 post RC surgery
Grateful for your efforts, but wish you would explain the moves and where your body weight should be placed. I'm anxious not to cause my body more pain and distress!
Thank You very much!!! Your recommendations changed it all!!! Amazing!!! ❤
Nicely done. Love your little companion ❤
i remember sweet Kobe so well.
Is this the second shoulder surgery? 😢😮
Yes! Done this past Jan 3, 2024
5 weeks/no way
The neck pain is no fun. I wake up with it every morning
❤❤
How to hold my iPad when I'm in my chair?
Amazing. I am 4 weeks post op and am really ready to get back to working out
🤭 *Promo sm*
I don’t even know if you’re still read the comments, but where did you get that wedge for your reformer?
It looks amazing. What size is it?
This is a fake video to get attention and get money!!!!! She had a sling on her lower are not her shoulder. Where are the scars. This is going to hurt people. The nerve !!!!!!
For those who are knowledgeable, you'll know this is a standard RTC (rotator cuff) sling. You'll see no links to purchase anything. Why look for something negative to say. I'm sorry that's your viewpoint. I choose authenticity and positivity.
Wow! So grateful to find you.
this can actually effect orgasm, not kidding
Great vid. Thx.
😅
Very good video using the ball!
Go Teresa! Couldn’t tell whethrr you were on Broadway or Wortham👏👍😀
You can sing well! And act. Bravo.
Oh boy!!! Can't wait to see! I miss you!
The suspense is killing me. Sounds like it's gonna be fun!
My goodness, not only can you dance and teach Pilates, but you are a singer as well! Can't wait to see.
Does anyone else had this and have had clothes (bra and high waisted jeans especially) that fit one week and other week don’t. Even in the one day it can change from comfortable to I have to take them out right now. I am 2 weeks from work because the rib flare is just to bad.
Full thickness tear, 5 weeks post-op in 2 days & still in the sling full time. I was told not to do anything but passive stretches until 6 weeks. My neck & shoulders are knots!! Doing well other than that!
Absolutely follow your doctor's advice. Everyone's injury, even the same injury can manifest differently in people due to many factors like age, tissue resilience, etc. I have a history as a professional dancer and am a licensed PT. My recovery will manifest differently than others. My main point in sharing my video is showing that I can address the other areas of my body, like neck, forward shoulders , core and lower body so everything doesn't disintegrate in the process of recovery.
I'm one and not proud of it. I've heard this condition is cause as well by a tight lat, maybe a tight diaphragm and weak abs. The techniques you're doing seem to strengthen the right muscles.
Glad you found it helpful.
Thank you
The movement at 1:55 popped something back into alignment in my hip, and an aggravated nerve pain from a year ago has disappeared... Thank You Very Much🙏
Thanks for letting me know. Love it!
I was diagnosis with scoliosis and degeneration of L4 and L5. I find it very difficult to do bridges. I barely can lift my butt in that position. Are those maladies the problem
I need more practice, but am on my way!
Love your tenacity Linda!