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. 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).
2. Flexibility, Agility and Cardio Workout
This routine starts with a dynamic warmup, then progresses into a series of movements that are designed to get your heart rate up, but also challenge your flexibility and agility. Join Angelo as he helps you take your overall fitness to the the next level.
3. Deep Stretching Therapeutics: Lower Body
Tone and stretch your legs to protect your back. You'll need a foam roller, tune up balls, a block, a strap and a mat, and prepare to undo the spine compressing effects of sitting all day or pounding the pavement in your running shoes. Designed to deeply stretch and open the legs, Join Grokker Yoga Expert Robyn Capobianco in this Grokker Premium video that will unlock your lower body and teach you how to keep your low back healthy. Breathe through it, some of the stretches are intense. Appropriate for all levels.
4. 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.
5. 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.
6. Crab Bridge & Windshield Wipers For Flexibility
Don't be deceived by the slow controlled movements in this workout! This half hour flowing exercises will 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.
7. 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.
8. Ab Intensive Pilates Workout
If you're looking for a core workout that will tone your entire midsection, you've stumbled upon the right one. Amy Perrera will lead you through a series of classic pilates moves that will get you closer to having the strong core you want. This video is appropriate for people of all skill levels.
9. Stretching & Flexibility Workout
Stretching & Flexibility Workout is a flowing and effective flexibility exercise that is designed to elongate muscle, improve posture, increase range of motion, reduce stress, and enhance workout results through a series of active and isolated stretching exercises that will bring oxygen to the muscles to leave you feeling refreshed and renewed. Fitness Legend, Denise Austin as she takes you through this relaxing stretch combination from her "Bootcamp Total Body Blast" Fitness DVD, that will increase overall athletic performance and tone your entire body. This exercise is great for all skill level and is an excellent addition to any workout to repair your muscles, prevent injury, and increase results.
10. Major Metabolism Booster
This workout may be used in various ways. Use it for a warm up, to tone and sculpt or for flexiblity training.