Back Pain

Workouts for Relieving an Aching Back and Neck Pain

Edward Massey • October 24, 2016
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. Mindful Movements #2 - Recover & Regenerate by Sarah Kusch
1. Mindful Movements #2 - Recover & Regenerate
Mindful Movements #2 - Recover & Regenerate
This routine is designed to alleviate pain and give your body a much needed break following intense workouts. Sarah will draw your awareness towards common areas that may be causing you pain in order to increase your mobility, repair areas of tightness, and speed up muscle recovery. Ditch the knots and the stress holding you back from your best self!
2. How To Relieve Back Pain With A Tennis Ball
How To Relieve Back Pain With A Tennis Ball
This is a great video demonstration for how to relieve pain and tension in your back, neck, shoulders and hips with the help of a tennis ball. In this Grokker Premium video Amy will demonstrate how to use the tennis balls to break down the myofascial tissues in your lower back to promote blood flow to the region, relax the muscles, get you back into alignment and on the path to being pain-free.
3. Partner Assisted Stretch
Partner Assisted Stretch
Grab a friend and join in with this methodical stretching routine that will release your muscles and improve your mobility. In this Grokker Premium video fitness expert Jon Stratford will show you the fundamentals of stretching ensuring increased flexibility in the shoulders and arms as well as your lower body. By teaching you how how to correctly execute key exercises with your partner including, a hamstring stretch, gluteus medius stretch and quad stretch you will be able to design your own personal stretching session at home or in the gym. This Grokker Premium video forms part of Jon Stratford's Fitness Toolkit collection, giving you the tools you need for the perfect personalised workout.
4. 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.
5. Increase Flexibility and Reduce Tension
Flex & Reduce Tension
Stop the stress! Stress can be a major contributor to weight gain, so release unhealthy tension and increase flexibility with Jennifer Cassetta's complete stretching regimen. This Grokker Premium workout will give you the tools to better handle whatever life throws at you. In Jennifer's Fight for Fitness Series, you will work the whole body inside and out.
6. Deep Stretching Therapeutics: Upper Body
Deep Stretching: Upper Body
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.
7. x5 Cardio Intensity - Cool Down
x5 Cardio Intensity - Cool Down
Welcome to x5 Intensity, your 5 week, full body transformation workout series. After working out it is essential to allow your muscles to relax gently, and x5 show you the best and safest way to cool down after your Cardio Intensity. Make sure to complete this video every time you perform x5 Cardio Intensity. So join Grokker experts, Jenny Pacey and Wayne Gordon, and transform your body with their unique workout series, x5 Intensity.
8. Flexibility & Control #5: Crab Bridge & Windshield Wiper
Flex & Control - Week 5
Don't be deceived by the slow controlled movements in this workout! This half hour series of flowing exercises will tone your entire body and 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. The movements might look simple, but they are not easy when you combine them and add lots of reps. Follow along with fitness expert Angelo in this Grokker Premium video as he takes you through a series of controlled movements in a relaxed and mellow outdoor setting. While the intensity level of this workout is low, these movements when performed in the controlled manner that Angelo will train you on, make for a very challenging workout as he adds more combinations and increased intensity throughout the routine.
9. Post Workout Stretching Routine
Post Workout Stretching Routine
A great stretching routine after any workout, but specifically after a bootcamp or cardio interval workout. Consists of 7 stretches for the quads, hamstrings, hips, chest, back and more.
10. 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.
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