Self Guided Options

Looking for self guided options you can try?

These self-guided videos are designed for those days when you want to move independently, gently, and with intention.

Each exercise focuses on building strength, improving balance, and supporting everyday movement — using simple, effective patterns you can come back to again and again.

You’ll see me demonstrating each movement and guiding you through proper form, alignment, and purpose, so you can feel confident knowing why you’re doing the exercise — not just how.

Move slowly. Listen to your body.

Military Press

Build upper-body strength for everyday life

The military press strengthens your shoulders, arms, and upper back — muscles you use every day for lifting, reaching, and carrying.

This movement helps support posture, improves shoulder stability, and builds the strength needed for tasks like placing items on shelves or lifting groceries safely.

Focus on controlled movement, steady breathing, and staying tall through your spine.

Step Tap

Improve balance and coordination

The step tap is a simple yet powerful exercise for balance, coordination, and lower-body strength. It helps train your body to shift weight safely — an essential skill for walking, climbing stairs, and preventing falls.

This is a great movement to practice slowly and mindfully, especially if balance feels like an area you want to improve.

👉 Use a wall or chair for support if needed, and move at a pace that feels steady and controlled.

Side Lunge

Strengthen hips and support healthy movement

The side lunge targets the hips, thighs, and glutes — muscles that play a major role in stability, balance, and ease of movement as we age.

This exercise helps maintain hip strength and flexibility, supporting everyday actions like stepping sideways, getting in and out of the car, and maintaining balance on uneven surfaces.

Keep the movement smooth and comfortable, and only go as deep as feels right for your body.

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Bone and Balance Academy

Monica Eischen

Instructor/Owner

Phone: (503) 724-9016

Call Mon-Fri 8am-5pm PST