Do you Sit For Hours? Do you have Back Pain? Move To Heal!
4.2 (3 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
72 students enrolled

Do you Sit For Hours? Do you have Back Pain? Move To Heal!

Sitting for long hours in an office or at your desk? Get moving with a simple and effective program from an Exercise Pro
4.2 (3 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
72 students enrolled
Created by Raina Croner
Last updated 6/2016
English
English [Auto-generated]
Current price: $13.99 Original price: $19.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 1 hour on-demand video
  • 5 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Learn effective and easy to do movement exercises to relieve your back pain
  • Learn daily movements to improve joint health
  • Learn weekly strength movements to improve your hip and abdominal (core) strength to decrease your back strain and pain.
  • Learn optimal sitting postures for those individuals who find themselves at a computer for many hours a day.
Requirements
  • No prerequisite knowledge in cooking or fitness required.
  • Comfortable clothes and shoes that are suitable for physical activity.
  • Exercise mat and towel are optional, but strongly recommended.
  • An open mind and willingness to patiently take baby steps, make small positive changes, and take control of your health, so that you can wake up every day healthier than you were yesterday.
Description

When you get up does your back ache, are you stiff, are are you having trouble picking up things that never bothered you before...then it's time to start Moving to Heal your back. Without the proper daily movement routines you could be setting yourselves up for a very challenging older life. Imagine waking up and your back feeling like you did when you were younger. Stronger, more agile and dependable. This course is designed for people who have been suffering from general back pain and are in need of the guidance and knowledge to help relieve the pain. These are Simple and Effective exercises at your fingertips. This is not an advanced or complicated program so gym experience isn't necessary nor is any equipment. This program is about using your body and learning better ways of moving to create a pain-free life. This course is jam packed with movements that I have been using with my clients for years and I do believe if you stay focused and determined, moving to heal, can get you on the right path to a pain free life.

Who this course is for:
  • This Move to Heal program is for all levels, but is focused on the beginner who find themselves sitting for most of their days and have non-specific chronic back pain.
  • This is not for you if you are looking for a high intensity workout program.
Course content
Expand all 30 lectures 01:13:22
+ Daily Movement Routine to improve your joint health = eliminating back pain.
11 lectures 08:19

This exercise prepares your neck for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis.

Preview 00:34

This exercise prepares your wrists and elbows for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis.

Wrist and elbow movements: Stiff wrists and elbows - time to grease your joints!
00:27

This exercise prepares your shoulders and upper back for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis.

Preview 00:26

This exercise prepares your shoulder and upper back for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis.

Arm Circles: Stiff Shoulders? Been awhile since you swam or thrown a ball?
00:54

This exercise prepares your mid and lower back (thoracic and lumbar spine) for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis.

Preview 00:49

This exercise prepares your hips and lumbar area for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis.

Hip Circles: Keeping hips mobile is important for a healthy pain-free back!
00:35

This exercise prepares your hips for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis. Increasing range of motion in the hip capsule for improved joint function.

Preview 01:04

This exercise prepares your feet for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis. Increasing foot intrinsic muscles for improved joint function and kinetic chain processing.

Preview 00:43

This exercise prepares you ankles for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis.

Ankle Circles: No joint should be neglected to create a healthy standing base.
00:35

This exercise prepares you hips for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis. It is an active stretch therefore activating the muscles of the hip for mobility benefits.

Hip Sleeper Exercise: I guarantee this exercise wont put you to sleep at all!
01:02

This exercise prepares you spine for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis. Each vertebrae is moved in this exercise which will decrease the strain and any blocked or stiff areas which in turn will decrease your back discomfort.

Preview 01:10
+ Complete Daily Movement Routine - 15 minutes
1 lecture 13:06

This is all the Daily Movement Exercises in a back to back movement sequence. Once you have learned each movement above you can watch this program with continuous ease.

15 Minute Daily Movement Routine: Watch video to see all the exercises in order
13:06
+ Weekly Movement Strength Routine
9 lectures 13:56

This exercise will increase the mobility (flexibility and strength) of your cervical spine. We often forget to include this area in our routines. This is especially important for those individuals with a forward head posture which comes from work on you computers for long hours at a desk.

Neck Glides: To realign and mobilize the neck to correct a forward head posture.
00:36

This exercise will increase the mobility (flexibility and strength) and the overall strength of your hips. It will also improve your hip function thereby releasing your back from strain.

Preview 01:58

This exercise prepares you spine for your daily movement by improving your joint articulation, elongating tissues and preventing osteoarthritis. Each vertebrae is moved in this exercise which will decrease the strain and any blocked or stiff areas which in turn will decrease your back discomfort.

Preview 01:10

This exercise will increase the mobility (flexibility and strength) and the overall strength of your hips and abdominals. It will also improve your hip function thereby release your back from strain. This is a full body exercise and is very effective in increasing your abdominal "core", lower and upper body strength.

Preview 01:41

This exercise will increase the mobility (flexibility and strength) and the overall strength of your hips and abdominals. The increase in abdominal strength will release your back from strain. This is a full body exercise and is very effective in increasing your abdominal "core", lower and upper body strength.

Negative push up to back extension: Leads to positive results for your back!
02:04

This exercise will increase the mobility (flexibility and strength) and the overall strength of your abdominals. This is a very effective in increasing your abdominal "core" which is your body's ultimate support, with better support your back will experience a decrease in strain and discomfort.

Abdominal "core" strengthening: Very important for spinal stability!
01:37

This exercise will increase the mobility (flexibility and strength) and the overall strength of your hips and abdominals. It will also improve your hip function thereby release your back from strain. This is a full body exercise is very effective in increasing your abdominal "core" and lower body strength.

Hip strengthening - Glute bridging progressions: This is where power is created
03:17

This exercise will increase the mobility (flexibility and strength) and the overall strength of your hips. It will also improve your hip function thereby releasing your back from strain. This is a full body exercise and therefore will increase your abdominal "core" and your lower body strength which is very important for our daily function.

Preview 01:01

This exercise will increase the mobility (flexibility and strength) and the overall strength of your hips. It will also improve your hip function thereby releasing your back from strain. This is a full body exercise and therefore will increase your abdominal "core" and your lower body strength.

Lunge: The Lunge needs to be done slowly and properly to prevent injuries!
00:32
+ Complete Weekly Strength Workout Routine - 30 minutes
1 lecture 13:37

This is all the Weekly Strength Exercises in a back to back movement sequence. Once you have learned each movement above you can watch this program with continuous ease.

15 minute Weekly Strength Routine
13:37
+ Daily Bonus Movement Sequence - Salutation
1 lecture 02:13
Sun Salutation Sequence: This is a more basic full body movement sequence.
02:13