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. Advanced Core Pilates by Elaine Hayes
1. Reduce Heart Rate and Muscle Soreness with Linda's Cool Down
Linda Soares takes you through her cool down to decrease your heart rate and reduce delayed muscle soreness. Follow her static stretches to reduce injury risk in this Grokker Premium video.
2. 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.
3. Daily Muscle Relief Fight the Effects of Sitting
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 the stress, tension, and decreased flexibility caused by long periods of sitting. This routine can be completed while standing or seated, and can be done any time to power through the day.
4. The Fundamentals of Mobility: Mobility Test
In this integrated mobility test, Chris will show you how to test your level of flexibility, and track your progress as you join him in learning the fundamentals of mobility. By returning to this test as you go through the course, you will see a tangible improvement in your mobility score. Watch Chris Lendrum in this series of Grokker Premium videos introduce you to the fundamentals of mobility.
5. 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.
6. Hot Body Warm Up Routine
Groove with the beat as you rock, stretch and roll your body to get the blood flowing before your workout.
7. Bar Workout to Tone Arms, Core, and Back
Isolate and strengthen your upper body with fast, fun, effective, and non-invasive techniques. In this Grokker Premium Video, Michelle Rahlves offers amazing results in this challenging workout focused on toning and keeping your body healthy with small movements.
8. 20 Min Barre Interval Workout
Welcome to Kelly Lee's Barre Interval workout! This workout consists of two toning exercises bookended by two high intensity cardio intervals to give you those long lean muscles your looking for while spiking the heart rate, increasing stamina, and giving you the toned look that everyone's after.
9. Dynamic Flexibility Training Stretching + Warm up
Lower body - Reduce the risk of injury
10. Bar Workout for Abs, Arms, Thighs, & Glutes
Direct your focus work on small isometric movements to tone, shape, and strengthen the entire body. In this Grokker Premium Video join Michelle Rahlves in her Tahoe studio to learn that the beauty of the bar is that you actually don't need a bar, you can use a chair! Like Pilates, the Bar Effect workouts have an eye to injury prevention and are designed to develop lean muscles.