3-D Workout, The Basics

This unique series of exercises, all designed to improve movement for sedentary, beginner or injured exercisers, is the perfect way to get into exercise if you've been avoiding it. The exercises are unique and take the body through flowing postures that promote coordination and flexibility. This is more of an instructional video, so each exercise is explained in detail, then shown together in a short series.

The 3-D Workout was created by Dianne Woodruff, a Registered Movement Specialist, to help people heal from injuries by learning to move with good form, posture, alignment and a focus on the mind/body connection. The workout begins with floor exercises and includes some unsual moves. For example you start on the floor in an 'x' position, then roll onto your side into a fetal position, rolling back and following your breath. The series continues with Thigh Lifts, Pelvic Shifts, Sitting Knee Drops, Body Half Rolls and concludes by going through the entire series. The standing strength moves involve light weights and focus on whole body movements rather than traditional strength exercises. For example, with Figure 8s, you focus on the muscles of shoulder by drawing an '8' in the air in front of you. Other exercises include arm raises, arm circles and arm curls, all working the shoulders and arms. The flexibility section focuses on the back of the body and includes dynamic and static stretching with some modifications shown. This section is gentle and relaxing, great for getting a simple stretch throughout the day. Overall, this is a simple workout with no music or background exercisers, just Dianne explaining what each exercise does and how it helps with daily functioning. The exercises remind me of a mix of tai chi and yoga, flowing movements taking the entire body through different planes. This is a great choice for beginners, older adults or those with injuries.