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
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  • Lectures 30
  • Length 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 8/2015 English

Course 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.

What are the 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.

What am I going to get from this course?

  • 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.

What is the target audience?

  • 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.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Move To Heal - Introduction Video
Introduction video for the Move To Heal Program.
Preview
01:07
Section 2: Introduction Manual to your Move To Heal Program
Introduction
4 pages
Section 3: Daily Movement Routine to improve your joint health = eliminating back pain.
00:34

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

00:27

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

00:26

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

00:54

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

00:49

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.

00:35

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

01:04

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.

00:43

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.

00:35

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

01:02

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.

01:10

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.

Section 4: Complete Daily Movement Routine - 15 minutes
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.

Section 5: Daily Movement Routine ebook manual
Daily Movement Maunal
6 pages
Section 6: Weekly Movement Strength Routine
00:36

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.

01:58

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.

01:10

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.

01:41

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.

02:04

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.

01:37

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.

03:17

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.

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 which is very important for our daily function.

00:32

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.

Section 7: Weekly Strength Workout Routine ebook manual
Weekly Movement Workout Manual
7 pages
Section 8: Complete Weekly Strength Workout Routine - 30 minutes
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.

Section 9: Daily Bonus Movement Sequence - Salutation
Sun Salutation Sequence: This is a more basic full body movement sequence.
02:13
Section 10: Daily Bonus Movement Sequence - Get Up: This is a more advanced movement routine
Get Up Sequence
02:04
Section 11: BONUS TIP SHEET: Print this poster for visual understanding of the movements.
Health Tip Sheet
1 page
Section 12: Ergonomic Tip Sheet: Print this poster for proper sitting posture at your desk.
Ergonomic Tip Sheet
1 page

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Instructor Biography

Raina Croner, Clinical Exercise Kinesiologist - Mobility Specialist

Raina is a Registered Kinesiologist under the Canadian Kinesiology Alliance and British Columbia Association of Kinesiologist. She obtained her degree in Human Kinetics from the University of British Columbia in 2006. She is also a Certified Pre and Postnatal Fitness Specialist (PPFS), BSF™ joint and core stability coach and a FRCms mobility specialist .

Raina carries a passion for creating movement in her client's lives. This passion for movement can be created through rehabilitating the human body using an active exercise approach or personal training to enhance one's strength and endurance. Her experiences vary from helping clients achieve general health & wellness goals to pre-habilitation, motor vehicle accident rehabilitation and personal injury management.

As a wife and mother of two, Raina understands the demands that come with life and health and teaches her clients how to find this balance with carefully constructed programming. She continues to seek knowledge and furthers her education yearly through continuing education opportunities, ensuring clients gain from proven and cutting edge approaches to their injury and health management.

Raina has been an active community volunteer, working with spinal and brain injury patients at the GF Strong Rehab Centre in Vancouver and running in clinics for Lululemon Athletica. She carries her passion for health into personal pursuits like hiking, trail running, kayaking, snowshoeing and wakeboarding, not to mention most outdoor activities. Her love for the outdoors translates into her own health passion and the health of her clients.

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