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. 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.
2. 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.
3. Advanced Pilates: Intense Abs & Core Burn
Ready to take it up to the next level? If yes, this full-body, ab-blasting Pilates routine is for you. In this video, Elaine builds on the movements from her beginner and intermediate Pilates/Abs videos and incorporates cardio blasts and intense toning movements. So if you are looking for a challenging routine that will have you sweating, grab a mat and let's get going.
4. Stretch & Flex - HIIT Club
Complete this stretching class on the sixth day of Kelly Lee’s seven-day HIIT Club challenge. In this workout, you will have a chance to recuperate while keeping yourself healthy with a combination of stretching and myofascial release. HIIT workouts combine a series of short duration, high-intensity exercises followed by lower intensity intervals of active recovery. This type of training will get your heart rate up and burn more fat in less time, including an afterburn effect that will help you burn more calories than traditional cardio. Join Grokker Fitness Expert Kelly Lee as she leads you through seven HIIT workouts each targeting a different body part. Whether you are brand new to working out or the most dedicated fitness enthusiast - these workouts are for you.
5. Daily Muscle Relief 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.
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.
7. Fluid Lunges & Curls For Flexibility
This workout will challenge you with a series of gentle but complex exercises that are designed to keep you agile and improve your strength and balance. As you integrate these movements into your daily life, you will quickly notice significant gains in strength, balance, mobility and flexibility.
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. 7 Minute Full Body Flexibility
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.
10. 37 Minute Bodyweight Cardio Training
+ Lower Body (butt and thigh) Workout: 30 second cardio intervals + 6 lower body exercises - 6 combos - 2 rounds + cool down & stretch