Back Pain

Workouts for Reducing Back Pain and Arm Pain

Edward Massey • November 1, 2017
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. HIIT #5 - Performance by Sarah Kusch
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1. 35 Minute Mobility and Foam Roller Routine
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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.
2. 7 Minute Full Body Flexibility
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Welcome to 7 minute full body flexibility. Through the use of gentle stretches this video will help you improve your mobility throughout your body, avoid injury, and keep your body feeling fresh and pain free. This video is great for your days off to keep your muscles active and mobile. Join Pace and Go in this Grokker Premium Video and in just 7 minutes increase your flexibility and protect your body from pain and injury.
3. Post Workout Stretching Routine
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5 Min post workout stretching routine including 5 stretches - standing quad, standing yoga triangle, side lunge stretch, side twist back stretch, cat stretch.
4. Post-Workout Stretch for Weekly Maintenance
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An important part of any workout routine is integrating in weekly maintenance sessions to stretch your muscles. This will allow you to push harder and faster in your workouts and achieve better results. This routine is designed for post-workout recovery in that there is a little mobility work and static stretches for every body part. This differs from a pre-workout routine that focuses on mobility and dynamic stretches (you don't want to do static stretches before a workout).
5. Beginner Pilates: Ignite Your Abs & Core
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In this class Elaine goes over some of the fundamental skills that will get you started in your Pilates practice. This video is great if you are new to Pilates or if you already have a practice and want to fine tune your skills. The class focuses on toning the abs and strengthening the entire core.
6. Low Impact Cardio and Toning Workout for Beginners
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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. Daily Muscle Relief to Alleviate Back Pain
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Join Kelly Lee for her Daily Muscle Relief Series. These low impact exercises will help to counter the strain you place on the body through high intensity exercise and the effects of sitting during the day. This video will help to alleviate back pain by strengthening the back and lengthening the muscles in the front of the body. Use this routine to begin your day or before your workout for increased stability and mobility.
8. Deep Stretching Therapeutics: Upper Body
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Counteract the damage done by hunching over the computer, preparing dinner, driving, or giving your kids a bath. In this Grokker Premium video you'll learn how to open up your front body to release tension in your shoulders, neck and upper back. Grokker Yoga Therapeutics Expert, Robyn Capobianco, leads you through a deep stretching sequence that will ease pain, and restore the proper alignment of your upper spine. You will need a pair of yoga balls and 2 blocks. All Levels.
9. Cardio Circuit #2 - Ski, Squat Jump, & Biometric Lunge
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Burn fat and boost your cardiovascular fitness in this 10-minute circuit training workout! Ellysia Noble will keep you motivated as you navigate squat jumps, planks, and other strength building moves. If you can't get enough of Ellysia, be sure to check out her Lose Fat & Sculpt Yourself series.
10. Ab Intensive Pilates Workout
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If you're looking for a core workout that will tone your entire midsection, you've stumbled upon the right one. Amy Perrera will lead you through a series of classic pilates moves that will get you closer to having the strong core you want. This video is appropriate for people of all skill levels.
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