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Cat Cow Stretch
This pose stretches the lower spine, hips, back, and core muscles, while strengthening the back muscles and improving flexibility in your spine.
Cat Cow Stretch 2
Return to this exercise again to improve your stretching range and increase strength and flexibility
Incline Side Plank Rotations
Open your chest while strengthening your upper body and obliques, and activating your glutes.
Child Pose - Level 1
Elongate the lower back, relieve pain, and reduce stress with this staple stretch from Yoga training.
Child Pose - Level 2
Elongate the lower back, relieve pain, and reduce stress with this staple stretch from Yoga training.
Chair Squats
Learn correct squat form to strengthen the quad and hamstring muscles.
Curl Up
Building a strong, solid core makes it easier to keep your hips, spine, and shoulders in alignment, which helps to improve posture.
Curl Up Level 2
Building a strong, solid core makes it easier to keep your hips, spine, and shoulders in alignment, which helps to improve posture.
Hip Flexor Stretch - Level 1
Learn to lengthen your spine to relieve upper back tension and lower back pain.
Hip Flexor Stretch - Level 2
Reduce both knee and back injuries by developing strong, active glutes. Stretching the hip flexors activates the glutes improving performance while reducing injuries. This is also a key stretch if you sit for long periods of time each day.
Hollow Hold Level 1
The hollow hold works the body's anterior chain — the muscles in the front of the body — including abs, diaphragm, hip flexors, and quads. In addition to building strength, stability, and body control, it boasts back-friendly positioning by placing the body into a posterior pelvic tilt.
Hollow Hold- Level 2
The hollow hold works the body's anterior chain — the muscles in the front of the body — including abs, diaphragm, hip flexors, and quads. In addition to building strength, stability, and body control, it boasts back-friendly positioning by placing the body into a posterior pelvic tilt.
Hollow Hold - Level 3
The hollow hold works the body's anterior chain — the muscles in the front of the body — including abs, diaphragm, hip flexors, and quads. In addition to building strength, stability, and body control, it boasts back-friendly positioning by placing the body into a posterior pelvic tilt.
Lying Lateral Leg Raises - Level 1
This exercise helps stabilize the hips, improve range of motion, and activate muscles that rarely get used, especially if you sit for long periods each day.
Pelvic Tilt
Improve core strength, reduce lower back pain, and maintain proper alignment of the pelvis while correcting anterior pelvic tilt problems (a common issue where people leave their butt sticking out as they move).
Piriformis muscle stretch
A healthy piriformis can ease knee and ankle pain as well as the numb feeling you get from excess sitting. Walking with a tight piriformis puts extra strain on the inside and outside of your knee joint, making the outside too tight and the inside weak, which creates an unstable joint.
Curl Up
Building a strong, solid core makes it easier to keep your hips, spine, and shoulders in alignment, which helps to improve posture.
Dead Bug Level 1
The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.
Dead bug level 2
The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.
Dead Bug Level 3
The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.
Child Pose - Level 1
Elongate the lower back, relieve pain, and reduce stress with this staple stretch from Yoga training.
Incline Side Plank Rotations
Open your chest while strengthening your upper body and obliques, and activating your glutes.
Hollow Hold Level 1
The hollow hold works the body's anterior chain — the muscles in the front of the body — including abs, diaphragm, hip flexors, and quads. In addition to building strength, stability, and body control, it boasts back-friendly positioning by placing the body into a posterior pelvic tilt.
Hollow Hold- Level 2
The hollow hold works the body's anterior chain — the muscles in the front of the body — including abs, diaphragm, hip flexors, and quads. In addition to building strength, stability, and body control, it boasts back-friendly positioning by placing the body into a posterior pelvic tilt.
Hollow Hold - Level 3
The hollow hold works the body's anterior chain — the muscles in the front of the body — including abs, diaphragm, hip flexors, and quads. In addition to building strength, stability, and body control, it boasts back-friendly positioning by placing the body into a posterior pelvic tilt.
Incline Mountain Climbers
Maintain a neutral spine using your abdominals, back, hips and legs as stabilizers, while strengthening your upper body and core.
Pelvic Tilt
Improve core strength, reduce lower back pain, and maintain proper alignment of the pelvis while correcting anterior pelvic tilt problems (a common issue where people leave their butt sticking out as they move).