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
1. Flexibility & Control #2: Stretch, Expand & Relax
Flex & Control - Week 2
March into strength and flexibility! Angelo’s second video in his Grokker Premium series will make you sweat through expanding and relaxing exercises. You will improve stamina and build strength within your joints to be ready for any athletic activity.
2. Flexibility & Control #1: Gentle Twists & Marches
Flex & Control - Week 1
This first Flexibility and Control video will prepare your body for any kind of athletic activity. This Grokker Premium workout gives you a daily dose of "vitamoves" needed to increase mobility, strengthen joints and improve body awareness. Angelo€'s flexibility and control series of videos will help you improve your agility so that you can do whatever activities you love doing, better and more safely.
3. Pilates Bootcamp with Cassey Ho
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.
4. Daily Muscle Relief Total Body Energizer
Total Body Energizer
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 engage each muscle with a quick stretch to increase blood flow and wake the muscles up. Use this routine to begin your day or before your workout for increased stability and mobility.
5. Basic Daily Exercise for Everyday Movement
Basic Daily Exercise
A great back to the basics workout. Every day we sit, stand, push, pull, reach and twist and in this routine, Maggie will show you exercises that can help you with these basic daily activities. In this Grokker Premium video Maggie takes you through a modified yoga opening warm-up flow, teaches you the keys to these basic movements and works on your flexibility and mobility in the warm down. Enjoy!
6. Stretching & Flexibility Workout
Stretching & Flexibility Workout
Stretching & Flexibility Workout is a flowing and effective flexibility exercise that is designed to elongate muscle, improve posture, increase range of motion, reduce stress, and enhance workout results through a series of active and isolated stretching exercises that will bring oxygen to the muscles to leave you feeling refreshed and renewed. Fitness Legend, Denise Austin as she takes you through this relaxing stretch combination from her "Bootcamp Total Body Blast" Fitness DVD, that will increase overall athletic performance and tone your entire body. This exercise is great for all skill level and is an excellent addition to any workout to repair your muscles, prevent injury, and increase results.
7. HASfit Static Stretches Cool Down Exercise
HASfit Static Stretches Cool Down Exercise
Learn how to stretch with this total body stretching exercise routine to improve flexibility. These static stretches can be performed as a cool down after exercise or any other time.
8. Stress Busting Yoga Pilates Workout - Relaxing Stretch Workout for Flexibility
Stress Busting Yoga Pilates Workout
This yoga and pilates blend is a great stretching routine for after a tough workout. It's also effective to use before bed to help you relax and fall asleep faster. We hold each of the stretches in this routine for 30 seconds. Some of the exercises you see in this routine are more dynamic, and fluid, but the vast majority are static stretches. It's important to realize that you should not do a routine with static stretches before you do the rest of your workout, particularly any kind of tough HIIT routine or strength training. Holding stretches in a static position before you do your regular workout can put you at risk for injury, so make sure that you save these kinds of flexibility and stretching workouts for after your workout is finished.
9. 35 Minute Mobility and Foam Roller Routine
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.
10. Post Workout Stretching Routine
Post Workout Stretching Routine
This stretching routine is great warm down following a circuit training/bootcamp workout. It consists of seven stretches for all parts of the body.
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