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. Daily Muscle Relief to Alleviate Back Pain
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 back pain by strengthening the back and lengthening the muscles in the front of the body. Use this routine to begin your day or before your workout for increased stability and mobility.
2. Flexibility & Control #5: Crab Bridge & Windshield Wiper
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.
3. Stretching Exercises for Flexibility
Make sure all of you are taking the time to stretch your bodies. It is just as important as exercising. Here is a short stretching routine I do after my workouts. Enjoy.
4. Flexibility & Control #2: Stretch, Expand & Relax
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.
5. Post-Workout Stretch
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.
6. Classic Full-Body Mat Pilates Workout
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!
7. 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.
8. Post-Workout Stretch for Weekly Maintenance
An important part of any workout routine is integrating in weekly maintenance sessions to stretch your muscles. This will allow you to push harder and faster in your workouts and achieve better results. This routine is designed for post-workout recovery in that there is a little mobility work and static stretches for every body part. This differs from a pre-workout routine that focuses on mobility and dynamic stretches (you don't want to do static stretches before a workout).
9. 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.
10. Flexibility & Control #1: Gentle Twists & Marches
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.