Now that we have gotten to Day Five of the Better Back Challenge, we are ready to add some real resistance to our back-centered workouts. You will need a set of light dumbbells to challenge the core exercises chosen for this routine for more improvements in muscle strength.

This workout is pack...

For Day (04) of the Better Back Challenge, we will be performing key exercises from an unstable, round surface to enhance our core strength. Now that you feel more confident about your individual range of motion, we are ready for this new challenge!

In this video, you will get to understand and...

In Day 03 of the "Better Back Challenge", we are progressing from the chair to standing exercises, as we explore our range of motion by using a yoga strap to improve muscle strength. This video is packed full of some of the most effective back therapy yoga postures as we work to become stronger o...

In Day 02 of the Better Back Challenge, we will be using a small sponge ball with a chair to add resistance to our exercises from Day 01 with new exercise variations. The chair will again be used for support to make several common floor exercises feel more comfortable.

The sponge ball ("mini...

Day One of the Better Back Challenge, learn about assessing your body to better align your workouts. You will need a chair for the seated and standing exercises as we learn to understand our range of motion differences and how to improve muscle strength. This video is packed full of some of the ...

Hip joints can be problematic, especially as we age. It is a weight-bearing, complex joint that moves in a variety of motions that takes on a lot of stress throughout the day. This video will take you through various motions of the hip, trunk, and spine from flexion, extension, rotation, abduct...

Joseph Pilates, born in 1883 in Germany, founded the system of Pilates. Learn about his background is family, the reasons why he developed this famous 34 mat exercises. Joseph Pilates based his work on three principles: Breath, whole-body health and whole-body commitment; with the whole-body en...

In this beginner Yoga practice, we will start with several breathing exercises and move into an evaluation of today's available range of motion. See how the FIS methodology is rooted in muscle health. From here, we move into some basic Yoga postures designed to improve neuromuscular balance and ...

The stability ball is is known for its ability to adjust to the curves of the spine to make core exercises more effective. In this workout, you will feel confident moving into various positions that extend the spine and hips.
The routine starts with rhythmic motions to warm up the trunk and sp...

Hamstring can become tight and overworked as other muscles around the hip joint become weak or imbalanced. In this unique approach, we will address muscular balance to help muscles of the hip become stronger. The result of a better balance of muscle tension can address pain and discomfort at th...

Having a shoulder injury can be extremely painful and can interfere with many of our daily functions. The ideal scenario is to keep muscles strong and balanced so that injuries can be avoided entirely. In this video, practice many shoulder exercises designed to improve scapular mobility and ove...

This FIS Muscle Focus workout targets the core. This session is designed to position the body in a variety of ways against gravity to strengthen the core. Using concentric, eccentric, and isometric muscle contractions, this workout will help you feel taller and stronger by strengthening the mu...

If you are looking for an effective workout to target the booty, you are in the right place! This workout includes a standing warm-up followed by a core training section designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. This section is followed by ...

This FIS Muscle Focus workout targets the abs. Begin with a practice of connecting the breath with the trunk and spine motions and progress into some gentle range of motion exercises. The remainder of the workout includes many isometric, eccentric, and concentric core exercises, asking the trun...

This FIS Muscle Focus workout targets the Back. This session begins by connecting breath with movement to engage muscles of the trunk and spine as a warm-up. As you begin to notice your range of motion, you will see what areas of your body need attention. Using many core positions, target shou...

This workout is a Gentle Yoga practice that is designed to gently wake up the muscular system after a long period of rest or non-movement. This soothing practice begins on the floor and progresses to standing with a vinyasa flow routine. Activate your muscles to work out any tension and stiffne...

Sometimes you do not have the ability to use equipment in your workout, or you just need variety. Working with bodyweight only can not only give variety to your fitness plan but it can teach you how to use more muscular effort when we exercise. An exercise is not about watching a weight move, b...

It is often difficult to know what to do with our shoulders if we are dealing with loss of function and pain. This video will give you an array of exercises that can be options for you. Some of the primary motions in the shoulder include elevation, depression, retraction, and protraction. The ...

This final workout in our 5-Day Core challenge will target the muscle groups that extend the hip and help us keep our trunk and spine upright. Extension is often a motion that we neglect due to the many hours we spend sitting and flexing forward. These muscles are super gravity fighters! The b...

In today's culture, we spend large amounts of time in a seated posture. For this reason, many of the muscles that hold us upright in our back become weak. Posture becomes more rounded and shoulders tend to roll forward. In this video, we will target spinal extensor muscles, internal / external ...

Strengthen and tone your muscles while improving joint stability with these repeating Yoga flows. Notice an improvement in mobility as you target the legs, hips, core, and upper body. As you move with your breathing cycles, you will notice a considerable improvement in your cardiovascular outpu...

There are many exercises that you have done over and over and that you will continue to practice to keep joints strong. However we can change various aspects of each exercise to stay motivated and keep up our progression. Our body needs repetition to gain the benefits of an exercise, but we als...

Pilates is a great way to train your core and help with spinal mobility. The methodology that is used with our Pilates routines will target active range of motion, adherance to structure, and sound biomechanical principles to ensure that your joints are healthy. By adding the Theraband, you wil...

The focus of a Yoga practice should be a strong, stable core. Ancient Yoga teaches that we are only as strong as our spine is flexible. However, flexibility comes from training trunk muscles to move the joints of the spine, hips, and shoulders to their greatest extent while honoring their struc...