Get relief. Get stronger. Better posture.

What you'll learn

You will learn biomechanically-safe exercises and stretches to increase your back flexibility, mobility, and strength without making the pain worse

You will understand Functional Core Conditioning and why it's important for reducing back pain

You will be able to improve your posture at work and play to reduce back strain

You will be able to use breathing techniques to relieve pain and strengthen your spine

You will know the causes of chronic back pain and what you need to do regularly to relieve it

You will have the ability to recognize when you are doing something biomechanically-unsafe that causes pain and know how to correct it

Requirements

You need to be able to do basic gentle movements, such as standing up, sitting down, gentle bending, and stretching.

No previous yoga experience needed - you can start from where you are.

Optional equipment: yoga mat, 9” Pilates ball, 6-8’ strap, chair for support, dumbbells as you progress (you may be able to use what you already have at home instead of buying)

Description

DescriptionThis course is essential to anyone who has been suffering from back pain and wants to be independent and strong, now and in the future. It's designed for people with back pain who need to start slow and progress at your own pace so you don’t hurt yourself more.It can be difficult to know how to effectively strengthen your back without injuring it further. This course aims to overcome this challenge by leading you through biomechanically-safe and effective exercises, stretches, and posture practices that help you to stay functional without making pain worse.Doing the recommended practices regularly can help you decrease pain, get stronger, increase flexibility, regain and maintain mobility, and improve posture. At the end of this course, you will be able to recognize what you are doing to cause back pain and what you need to do to relieve it.Master Back Health by Improving Strength, Flexibility, and Mobility, plus Building AwarenessBack pain is common for people of all ages. People are seeking effective ways to reduce pain so they can live the active lives they desire – we want to hike, bike, play golf, garden, and enjoy freedom well into our retirement.People experience back pain for various reasons, either they have been too sedentary, their job or a sport has caused repetitive stress, they have an old injury, there is a congenital spinal condition, or they are dealing with arthritis or other conditions that develop as we age.This program is somewhat different from a standard strength training or stretching program. Some of the practices may surprise you. It blends methods and techniques from various disciplines, including yoga and sport science, and emphasizes building awareness and moving in ways that are biomechanically-safe. The course leads you through exercises and stretches where you will learn to move mindfully and incorporate breathing into your movements while still getting a workout. This course includes practical techniques for dealing with pain when it arises. It also includes education about core strength, the importance of the diaphragm, and breath work. The key to a healthy back and reducing pain is three-fold:1) Regular, biomechanically-safe movement in all planes of motion. This builds functional core strength.2) Learning to release tension.3) Practicing a unique kind of breath work which not only helps to achieve 1 & 2 above but it also improves the mind-body connection and strength of the diaphragm.The benefit of doing it this way is that you learn how to recognize the things you are doing that make your pain worse. When we build awareness of imbalances, tension areas, and poor alignment then we are able to make corrections that can minimize problems.Contents and OverviewThis course contains a manual, 2 Functional Core Conditioning Exercise practices, 3 Gentle Yoga practices, 2 Breathwork practices, 4 lectures, and 5 hours of content. It’s designed for anyone, regardless of fitness level, who wishes to reduce back pain, increase strength and flexibility, and learn methods that help maintain functionality as we age.In this course, you will:practice biomechanically-safe yoga stretching and functional core exerciseslearn what functional core strength is and how to create itlearn what to DO to keep your posture aligned at work or play so you decrease your potential for back painpractice breathing techniques that reduce pain and strengthen your diaphragmdiscover why a strong diaphragm is important for back strengthThe exercises are presented in ways that you can start where you are and progress at your own pace.There are sample 8-week schedules for you to use as a guideline but how often you do the practices will depend on your schedule, your fitness level, and your pain levels on any given day. Although the schedule is formatted for 8 weeks, you can take longer and then carry on with the practices however works best for you. You can use this program as an adjunct to other therapies.By the end of the course, you’ll have valuable skills that will help you reduce back pain in your daily activities. You’ll know how to exercise your entire back in effective and safe ways that make you stronger, rather than causing you more pain.With these practices and lessons, you’ll find that you have more control over your back pain and are able to function better in your life.

Overview

Section 1: Introduction

Lecture 1 Introduction to the Course

Section 2: Techniques - Informational Videos

Lecture 2 Techniques for Safe Movement - Shoulders, Neck, Upper Back

Lecture 3 Techniques for Safe Movement - Lower Back, Hips, Pelvis

Lecture 4 About Bracing Your Core

Lecture 5 Posture Alignment

Section 3: Breathwork Practices

Lecture 6 Breathing to Release Tension

Lecture 7 Breathing to Strengthen Your Diaphragm

Section 4: Yoga Practices

Lecture 8 Gentle Yoga Practice

Lecture 9 Yoga for Lower Back Practice

Lecture 10 Yin Yoga Practice

Section 5: Functional Core Conditioning Workouts

Lecture 11 Intro to FCC Mat Workout Functional Core Conditioning

Lecture 12 Mat Workout - FCC - Functional Core Conditioning

Lecture 13 Intro to FFC Standing Workout - Functional Core Conditioning

Lecture 14 Standing Workout - FCC - Functional Core Conditioning

People of any age who experience back pain,People with bad posture,People interested in self-help and who like to feel independent,People of most fitness levels. If you are out of shape or have high pain levels, you can start slow and go at a pace that suits your body.

HomePage:

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