Back Pain

Workouts for Relieving Back Pain and Shoulder Pain

Edward Massey • August 13, 2015
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. 10 Min Sore Muscle Workout Routine
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Have sore muscles but want to workout? Join fitness professional, Caroline Jordan, for this quick "sore muscle workout routine". The exercises in this video are designed to move your body through functional movements at a lower intensity than your actual workout. This dynamic exercise sequence will enhance blood flow to your working muscles and increase their internal temperature, potentially helping them recover faster and feel less sore from an intense workout. The fluid motions and yoga postures included in this 10 minute exercise routine will bring mobility back to your body, soothe sore muscles, and help you prepare for the next day's training! What causes sore muscles? Delayed onset muscle soreness, or DOMS, is the soreness you experience 24 to 48 hours after intense bouts of exercise. DOMS begins with micro-tears that occur inside your muscles during your workout. These micro-tears set off an inflammatory response and your body’s immune system works to repair the damage. This causes swelling and fluid buildup in and around the muscles creating excess pressure which sends an “ouch” signal to your brain. “How can I tell the difference between soreness and a strain?” IF words such as “throbbing”, “stabbing”, or “popping” enter your vocabulary while working out, you may have strained a muscle. Another sign of a strain (which is a large muscle tear): the pain persists even when you stop doing the activity. Soreness that occurs during a workout, however feels uncomfortable, but the pain should let up when you stop. If you think you may have strained a muscle, stop what you are doing immediately and see your doctor. “If I am sore after yesterdays workout, can I still exercise today?” Yes, but with some adjustments. If you are resistance training, its recommended not to exercise the same muscle groups on two consecutive days. If you’re feeling sore, perform a low-intensity activity, such as walking, yoga, or swimming. These activities will help temporarily relieve stiffness and it will feel good to get your body moving to shake off the sore muscles. Always check with your doctor before beginning any workout routine. If your soreness lasts longer than a few days, you want to go see a doctor or physical therapist! Be mindful and train smart - take care of your body and do whats right for you! Heres to health and a long life :)
2. Post-Workout Stretch
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Tired of aching muscles? Suffering from delayed onset muscle soreness? You need to start stretching more. Join Jon Stratford as he shows you the key to perfect stretching. By teaching you how how to correctly execute maintenance stretches you will be able to design your own personal stretching session, designed for your level of mobility, 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 personalized workout.
3. Classic Full-Body Mat Pilates Workout
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No equipment needed in this great 50 minute routine set in a tranquil outdoor setting. Join Amy Perera in this Grokker Premium video which is relaxing, but will give you a great full-body workout. Includes a series of classic Pilates mat exercises, such as Roll Ups, Hundreds, and Rolling Like a Ball. Enjoy!
4. Cardio + Sculpt + Stretch - Mila Kunis Workout
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Follow our gut-busting, calorie-burning workout and get that fitter, healthier physique.
5. Tighten Your Waistline
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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.
6. Dead Lifts & Leg Circles For Flexbility
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This video consists of eight low intensity movements that will prepare your body for the day or help you recover and repair after intense workouts. Integrating this series of exercises into your fitness regime will help keep your muscles and joints in a healthy state every day.
7. Partner Assisted Stretch
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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.
8. 40 Minute Barre Workout
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Full Barre Workout Video to do at home. 39 Minute Barre workout full program from upper body toning to lower body tightening to flattening those abs. It's all here in this workout!
9. x5 Cardio Intensity - Cool Down
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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.
10. The Fundamentals of Mobility: Lower Body
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In this video Chris will show you how to increase your lower body mobility, enhance your performance, and also reduce your risk of injury. From stretching out your quads on the foam roller to extending your hip mobility in the 90/90 position, feel markedly more flexible and open up your lower body. Test yourself with Chris's integrated tester video, and you will see a noticeable increase in your range of movement. Watch Chris Lendrum in this series of Grokker Premium videos introduce you to the fundamentals of mobility.
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