This Pilates workout offers a solution to lower back pain using bodyweight and the Pilates "Magic Circle", or Ring. We will begin warming up on all fours (you can also stand with your hands on a chair), to establish the breathing connection to your spine and rib cage. As we move to supine, we w...

Dealing with Back pain on a daily basis can be a huge challenge. Conventional methods include stretching, trying to strengthen the abdominal muscles, and various medical interventions. In this video, learn eight multi joint isometric positions and moving calisthenics that can bring about a trem...

Neck, shoulder, and back pain is very common for many individuals due to cell phones and computers. Although Yoga is commonly thought of as a stretching activity, it is actually resistance training. In this therapeutic Yoga routine, learn valuable isometrics and strength training exercises to a...

This express workout is one that you can do any time you suffer from lower back pain and tightness. Rather than jumping right into backbends, this routine is designed to stabilize the lumbo-sacral region with a focus on the abdominals, glutes, abductors, adductors, and hip flexors.

Using a th...

This mobility workout features isometric and concentric muscle contractions using a Yoga Strap and Theraband respectively. Many times, we feel tight and stiff due to muscle weakness. The body gets comfortable in the ranges and motions we experience all day, and muscles weaken everywhere else. ...

This bodyweight Pilates Mat routine is designed to target mid-lower back pain using some classic exercises with a therapeutic twist. Begin with spinal stabilization exercises for the hip flexors and transverse abdominis and move into a mobility practice for lumbar extension using the sponge bal...

Lower back pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion.

Yoga can be extremely helpful with back care. Using the Yoga strap and the Yoga ...

On Day 4 of the mobility series, we will look to strengthen the muscles involved in pulling things towards our body. The motions include shoulder extension, shoulder abduction / retraction, and elbow flexion. Within this, we also look at the spine's involvement in the pull.

We begin by explorin...

This seated resistance band workout that is not only joint friendly, but allows you to practice the entire routine from a chair! This workout is designed to strengthen and tone the areas of the back and shoulders. Using a TheraBand, we will be anchoring the band under the body and against the ch...

Many people think that Yoga is only for highly flexible people, especially due to the image that we see in marketing. However, with the use of Yoga props, we can make the postures accessible to everyone. Props make feel so much more comfortable, improving one's understanding of the pose.

We wi...

In this Flow Style Yoga class, experience a rhythmic pased, alignment-focused class. The asanas chosen for this practice include some of the most fundamental backward-bending postures in Hatha Yoga, designed to gently engage spinal and hip extensor muscles

We will begin with a warm up to egage ...

This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...

This gentle Yoga routine will lower your stress, activate underperforming muscles, and help rejuvenate your body. You will need a chair for the entire practice. This routine is a slower-paced Yoga practice for all fitness levels, since the chair makes it easier to transition from one move to th...

Positional isometric strength training can build strength, improve muscle contractions, lower risk of injury, reduce inflammation, increase bone density, burn fat, and help with mobility.

In this workout, we will use bodyweight, the floor, and a ThreraBand to create resistance for the back and...

Dealing with Back pain on a daily basis can be a huge challenge. Conventional methods include stretching, trying to strengthen the abdominal muscles, and various medical interventions.

In this video, practice several exercises that target muscles around the lower back for a full body approach...

The lower back is a common area of tension with a lot of people due to joint wear and repetitive activities. In this workout, we begin with some mobility evaluation techniques followed by some core isometrics. Next we will be moving in and out of positions to create some great muscle contractio...

After we have been in one position for a while, such as prolonged sitting, it is common to suffer from lower back tightness and stiffness. Learning how to address your joint range of motion while strengthening areas of weakness can improve range of motion. Do this routine before you exercise, a...

If you need a quick boost, this 15-minute bodyweight routine will help you strengthen core muscles and help give you improved spinal stability using a series of sidebend isometric exercises for the hip and spinal joints. In the spine, this is lateral flexion. In the hips, this is abduction and ...

If you need a quick boost, this 15-minute bodyweight routine will help you strengthen core muscles and help give you improved spinal stability using a series of extension-based isometric exercises for the hip and spinal joints. This is a bodyweight workout with no props required.

Think of this...

If you suffer from Chronic Pain and Inflammation in the Lower Back, this 30 minute seated and standing workout can be a way to start you on your journey of healing. If you are a desk worker, many of these exercises can be done from a chair. Learn specific isometric exercises to strengthen the mu...

This practice can be done with any fitness level! You will need a chair for some of the exercises as well as a Yoga block and strap. The routine starts from standing and progresses to the floor to target common issues with lower back to improve posture and increase mobility.

The therapeutic se...

This mindful Yoga practice uses twists, side bends, forward bends, and backbends from Yoga in a therapeutic way to activate muscle weaknesses in the upper back and shoulders.

This practice can be done with any fitness level! You will need a chair for some of the exercises in this practice as w...

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...

Experience how the stability ball can offer support and open up range of motion for the trunk and spine, providing an opportunity for greater strengthening and stabilization challenges. Decrease pain and increase flexibility with this therapeutic routine!

Fitness Integrated Science™ is a fitnes...