Total Body Solution

Both Beth and Sandra have well reviewed "Total Body Solution" (provided the exercise breakdowns, times & other details), so I will just add my thoughts on it. I have used the neck, lower back, and shoulders segments of TBS for about 2.5 weeks (9 times for neck & lower back, 7 times for shoulders), and after the 5th time the lower back pain I was having was gone (due to hip tightness, not a chronic pain but every now & then flares up), shoulder pain (one side, due to increasing weight on an overhead exercise too quickly) much reduced after 3rd time (and gone after 6th time of use), and neck tightness (chronic, not overly painful) was reduced, too (though took more sessions to feel better w/ the neck than w/ lower back, more than a week). I'm using it according to the recommendations, to be done every other day for 30 days. I am pleased that the pain & tightness I was having in all areas is gone (did not take the full month to feel improvements). My mobility in the hips has improved a lot (rotations exercise that were a struggle, are so much easier) & in the shoulders (not an issue for neck).

I like to perform the 3 segments in a row, either on their own or as a warm-up for other workouts. The exercises feel like work, they're gentle but really are well-sequenced to focus on each area (from all angles). After performing the assessment tests the first time, I have done them since (planning to re-test on day 30). Chad provides great form pointers & instruction, he has a pleasant personality and is clearly knowledgable.

Minor complaints, while Debbie does give some good tips (modifications, doing what feel best for one's body), she does attempt to often to be "cute" and says comments that are supposed to lighten the mood, but just come across as forced & cheesy. She does has a few words & phrases that she says often "I love this exercise," "what's next?" and "this is fantastic" that became a bit annoying to hear. She seems like is she is trying to lead the video not co-lead, and sell how great the workout is w/ those repetitive positive comments, when it's not needed because the video content is excellent. But she has been a longtime Beachbody instructor, so she is likely used to that hyping up of products, even though they are excellent & don't need that over-promotion. Debbie does do the forced exhalations (loud) that she did w/ her other fitness videos (Slim in 6 & Slim Series) and the music was the similar bland, poppy instrumental music (but more of background music, not very loud so not that awful). And the lack of chaptering w/in each segment for the exercises, so that one cannot skip the assessment tests and/or exercises in segment (if desired) is another negative.

Overall, I think this is a wonderful prehab video, I think one of the best BB produced videos that I have bought (worth the price, something active I can do for mild-moderate tightness and/or pain, although if I had severe issues, I would seek the help of a healthcare provider, this video does not take the place of professional guidance/advice). I do plan to continue to incorporate the TBS segments in my regimen after the 30 days are done (just not every other day), but 1-2 times a week because it definitely works for me when done consistently.

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.

This Beachbody production presents a set of therapeutic exercises for five separate body areas: neck, low back, shoulders, knees, and core. Each body part segment begins with a couple of assessment tests to judge the extent of any limitations, followed by a set of therapeutic stretching and strengthening exercises. The goal of the sessions is to increase both mobility and muscular endurance.

The DVD is hosted by Debbie Siebers, who demonstrates the tests and the exercises, and Chad Waterbury, a neurophysiologist, who provides additional instruction and commentary (and also occasionally joins in the exercises). Debbie is familiar to most VFers from Slim In 6 and Slim Series, and is of course very fit. However, as she freely admits, she has suffered her share of pains and injuries over the years, and in fact she does not "pass" several of the assessment tests.

The DVD is filmed in a pleasant (if windy) outdoor setting. There is background music during the actual exercises which keeps a beat but is otherwise unobtrusive. Debbie and Chad instruct live. There is an on-screen bar graph which indicates how many exercises done and how many to go, and a countdown clock pops up for individual exercises that are timed. Many exercises are done on the floor, so you will probably want a mat. A few exercises also require a chair. One exercise in the shoulder section uses a resistance band or cord, and a stability ball is optional for another exercise in this set.

Each segment lasts between 15-20 minutes, and begins with assessment tests. These tests can really be eye-opening. For example, I've never suffered from serious neck or shoulder pain, yet I "flunked" the assessment tests due to tightness in these areas (no surprise after decades of computer work!). After the assessment tests, Debbie demonstrates the exercises. Chad offers additional commentary and occasionally joins in. Unfortunately there is no chapter point between the assessment tests and start of the routines. (Also, each segment is followed by Beachbody commercials for their other products.)

The individual sections are as follows. Chad and Debbie recommend doing a routine every other day for 30 days to begin seeing results.

Neck: Assessment tests are neck stretches forward and to each side. Exercises are chin tuck, neck flexion, neck extension, side neck flexion, and head tilt hold.

Shoulder: Assessment test is over/under hold (trying to touch fingers behind the back). Exercises are the Egyptian, chest lift, floor push, Y raise (using an optional stability ball), external rotation, T rotation, floor slide, and band pull (which uses a resistance band).

Knee: Assessment tests are hyper-extension and single leg lunge. Exercises are leg extension, partial squat, calf raise, knee push, leg curl, single leg balance, and quadriceps hold.

Low Back: Assessment test is a bent-over hold. Exercises are cat/camel, hip twist, bird dog, trunk twist, glute bridge, clam, good morning, and psoas hold.

Core: Assessment tests are front and side plank holds. Exercises are standing trunk twist, standing side bend, hand walkout, side trunk raise, and curl-up.

The exercises are gentle, yet you will definitely feel them working! Many moves were familiar, but others were completely new to me. I noticed that Debbie is careful to demonstrate safe transitions between floor and standing exercises.

Bottom line: I highly recommend this DVD! Of course, if you have suffered any serious injury, consult your health care provider first. But this program is an excellent resource for recovering after minor setbacks, for coping with a chronic condition, or strengthening weaker areas to help avoid future discomfort. The sections also make wonderful warm-ups for more intense workouts.

As far as I know, the only place to purchase this DVD is www.beachbody.com. However, it does occasionally turn up on the swaps (which is where I got my copy!).