Community Exercise, Wellness and Fitness Classes

Portsmouth Regional Hospital's Center for Rehabilitation and Wellness is proud to offer the greater Portsmouth community an wide range of specialized exercise, wellness and fitness programs.  All of the classes are held in the new Center, which is located in the West building of 155 Borthwick Avenue, just down the street from the hospital.  Click here for an online calendar of classes available.

To learn about registration and costs for the programs, please click here.  For information about cancellations due to weather or other circumstance, please call 929-7571 the day of class only or email pamela.torres@hcahealthcare.com.

The classes listed below are all open to the general public.  Please click on the name of a class for a more detailed description. 

No Bones About It For Those Who Work
No Bones About It For Those With Diagnosed Osteoporosis
Fit to the Core
Balance It Out

Zumba
Healthy Steps
Core Basics

No Bones About It For Those Who Work

People at risk for Osteoporosis and with diagnosed osteopenia will benefit from this class.  It is appropriate for anyone needing a progressive resistance exercise class with focus on postural stability and flexibility. 

After a five minute warm up, flex bands are used for progressive resistance sequences in chair, standing and on a floor mat focusing on all muscles groups with modification for most musculoskeletal conditions.  Class includes flexibility and balance sequences.  Must be able to get to and from the floor.

This class was developed and is instructed by Joann Brooks, DPT, MPH, OCS, and Beth Liakos, OTR, Senior Occupational Therapist. Joann has 30 years of experience with patients who have osteopenia, osteoporosis and other musculoskeletal conditions including neck pain, back pain and limited mobility due to shoulder and knee conditions.  Beth has 13 years of experience with acute care rehabilitation.

Up to 20 people can attend this class and enrollment is open.

EQUIPMENT REQUIRED:  Individual yoga or exercise mat.  Flex bands are provided at various resistances.

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No Bones About It For Those With Diagnosed Osteoporosis

This class is offered during daytime hours for those with diagnosed osteoporosis.  Class provides an introductory level of resistance exercises using flex bands, balance and flexibility exercise.  Pace is slow and modified for those with musculoskeletal conditions limiting mobility, strength and flexibility. Exercises done in chair and standing.

The class instructor is a Physical or Occupational Therapist.

Up to 20 people can attend this class and enrollment is open.

EQUIPMENT REQUIRED:  None.  Flex bands provided.
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Fit to the Core

Modified Pilates and core strengthening group mat exercises designed to promote trunk stabilization while promoting extremity strength and flexibility.  Utilizes Stott Pilates approach with standing, sitting, prone, supine and sidelying positions.  Must be able to get to and from the floor.    Friendly to patients with existing back, neck , shoulder and hip/knee limited strength and mobility.

This class was developed and is instructed by Andrea Mulder, DPT, OCS and Diane Attenborough, DPT, OCS.   Andrea and Diane have over 20 years of orthopedic experience in treating orthopedic patients with spine and extremity conditions.  After attending a focused rehabilitation course introduced at the Stotts Pilates Institute in Toronto, Canada, traditional lumbar and cervical exercises have been incorporated into Pilates mat exercises to create a “friendly” spine and neck exercise routine.

Up to 15 people may take part in this class and the enrollment is open.

EQUIPMENT REQUIRED:  Individual Yoga or exercise mat.  Pillows, flex bands, exercise balls provided.

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Balance It Out

This class is intended for anyone who can benefit from gentle Tai Chi sequences and traditional rehabilitation balance exercises.  Suited for anyone with risk for falls, osteoporosis, early Parkinson’s and lower extremity conditions affecting balance including total joint replacement, fractures and sprains and strains.  The class incorporates traditional sequences in Tai Chi and traditional balance exercises for promotion of balance and lower extremity strength.  All exercises are done in standing position.

This class was developed and is instructed by Rebecca Kollmorgen, PT.  Rebecca has 12 years of experience and has taught exercise classes utilizing the principles of Tai Chi, Yoga and Pilates in a variety of rehabilitation settings.

Up to 15 people may take part in this class and the enrollment is open.

EQUIPMENT REQUIRED:  None

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Zumba

This class is a high energy and moderate-to-fast paced dance fitness routine set to Latino and international rhythms.  It is ideal for general audience with precautions to those with knee and ankle conditions. The class incorporates a lot of pivoting and weight shifting that may be too strenuous for those with lower extremity conditions.

The instructor for this class is Zoe Wettach, MA.  Zoe’s love of dance compliments her teaching career by teaching dance to adults and children.  Zoe has been teaching Zumba for two years for schools, h2u, children and teens.  Zoe incorporates international rhythms and dance into a challenging and fun dance fitness routine.

Up to 20 people may take part in this class and the enrollment is open.

SPECIAL EQUIPMENT OR DRESS: Aerobic or dance athletic shoes required.  No black rubber soled shoes or running shoes.

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Healthy Steps

Healthy Steps, Focus on Healing Through Movement and Dance, is a therapeutic exercise and movement program for those who have been diagnosed with breast cancer or other forms of cancer and those who currently or previously received radiation/chemotherapy treatment. Healthy Steps is also beneficial for senior citizens and those with chronic disorders such as Lymphedema, Arthritis, Chronic Fatigue Syndrome, Fibromyalgia, Multiple Sclerosis and Parkinson's and other illnesses.

Healthy Steps instructor is Lily Sibley. Lily is a certified yoga instructor and reiki master who did  her training was done at Dana Farber Cancer Center in Boston

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Core Basics

Basic introduction to Pilates for both patients undergoing rehabilitation for spinal problems (may be covered by insurance) and others who are looking for a gentle introduction to Pilates with emphasis on posture, coordinated breathing with movement and basic positions utilized in Pilates.  Intended for those who have no experience with Pilates and are interested in pursuing the benefits of this approach. 

Traditional lumbar and cervical exercises incorporated into Pilates mat exercises to create a “friendly” spine and neck exercise routine. 

Classes given by Portsmouth Regional Hospital Rehabilitation Department Physical Therapists.

Up to 15 people can attend this class and enrollment is open.

EQUIPMENT REQUIRED:  Individual Yoga or exercise mat.  Pillows, flex bands, exercise balls provided.

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Philosophy and Purpose of the Community Exercise Programs 

• Some of our programs offer focused exercise programs developed for specific populations. i.e., Balance It Out, Sit & Get Fit, Core Basics, No Bones About It (see description of classes)
• These classes are not intended to compete with the fitness programs offered at gyms—we provide a supportive, all-inclusive environment to help you reach your fitness goals
• Provides options for those with existing conditions (back pain, knee replacements, overweight).  Many of our classes offer programs for the aging population, baby boomers and anyone  returning to exercise after injury, illness or surgery in a supervised environment by health-minded instructors.

Click here for the full online calendar of classes.

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