Back pain is a common ailment that affects most people at some point in their life. It normally feels like an ache, tension or stiffness in your back. The pain can be triggered by bad posture while sitting for long hours in an office, bending awkwardly, or lifting incorrectly. Backache occurs most often in the lower back, although it can be felt anywhere along your spine, from your neck down to your hips. Practicing yoga has been shown to relieve back pain. In fact, according to the National Institutes of Health, a recent study has determined that weekly yoga classes can significantly reduce back pain and improve back movement. A number of yoga teachers have developed yoga sequences designed specifically for sufferers of back pain with a specific focus on target muscle groups. Afternoon Stretch by Celest Pereira
1. Strong Core For Injury Prevention
Many of us sit for prolonged periods during the day which can lead to aches and pains. This class focuses on strengthening your posterior chain and core, from hamstrings to low-back. Stick with Sam Skelton to increase your strength and feel that pain melt away.
2. Crab Bridge & Windshield Wipers For Flexibility
Don't be deceived by the slow controlled movements in this workout! This half hour flowing exercises will help improve the flexibility in your shoulders, wrists, ankles, and open up your hips. This will translate into improved body movement that will not only help you feel better, but also increase your overall fitness level.
3. Tighten Your Waistline
Get moving with this terrific total body isometric workout with a primary focus on improving your waistline. Similar to Pilates, this Bar Effect workout is designed to promote long muscles and a lean look. In this Grokker Premium video Michelle Rahlves shows you a series of small exercise movements that will help you get great toning results.
4. 35 Minute Mobility and Foam Roller Routine
Elite athletes have been using massage treatment for years to enhance their performance. In this Grokker Premium video learn how you to can enjoy the performance benefits of massage therapy without having to go to a masseuse. By using a foam roller and resistance bands you can release tension in your muscles that will allow you to reach your peak performance. Shab will show you how to use the foam roller to hit all the key muscle groups in your legs, core and upper body. It hurts-so-good, but your body will thank you for it.
5. Bar Workout to Tone Arms, Core, and Back
Isolate and strengthen your upper body with fast, fun, effective, and non-invasive techniques. In this Grokker Premium Video, Michelle Rahlves offers amazing results in this challenging workout focused on toning and keeping your body healthy with small movements.
6. Low Impact Cardio and Toning Workout for Beginners
Fitness Blender’s Beginner Workout is meant for advancing cardiovascular endurance, toning up the muscles in the body, and burning off a few extra calories. This is a low impact cardio workout that is relatively easy on the joints. Because it’s so low impact, it also makes a good recovery cardio workout for those days in between more intense strength training or high intensity intervals training (HIIT) days.
7. Squat Reach & Flare Clock For Flexibility
This workout will challenge your balance, flexibility and overall body control. Join Angelo as he introduces you to nine great movements that are a fun alternative to standard issue exercises. Give it a try and see how you progress in your overall body control each time you do the workout.
8. Flexibility, Agility and Cardio Workout
This routine starts with a dynamic warmup, then progresses into a series of movements that are designed to get your heart rate up, but also challenge your flexibility and agility. Join Angelo as he helps you take your overall fitness to the the next level.
9. 3-Minute Joint Mobility Warm Up
Mark de Grasse, owner and editor of the My MadMethods Magazine, demonstrates a series of joint mobility exercises for a 3-minute warm up starting with neck mobility drills and ending with ankle mobility drills.3-Minute Joint Mobility Warm Up:Neck Mobility ExercisesShoulder Mobility ExercisesBack Mobility ExercisesHip Mobility ExercisesKnee Mobility ExercisesAnkle Mobility Exercises
10. Pilates Bootcamp with Cassey Ho
Kill your muffin top! All you need for this workout is a single dumbbell. I'm using a 5 pounder, but you can use anywhere from 2.5 pounds to 10 pounds. I'm not gonna lie, this routine is a little challenging, but I just know you'll love it! In Pilates Bootcamp, Cassey Ho takes you all the way through tough but fun Pilates workouts designed to tone your arms, your legs, your abs, your butt, and everything in between.