Core & Low Back - General Prehab
A mixture of workouts, ranging from yoga to strength, to bulletproof your core and lower back against injuries while increasing your overall strength.
What is Prehab?
The overall goal of Prehab workouts is to improve movement quality, which will enhance performance and health and increase longevity in physical activities. Prehab exercises and workouts are preventive-based.
Most of the workouts in this playlist are great to perform before your regular workout (the longer workouts can be used as stand-alone workouts). The workouts will help strengthen weak muscles to avoid injury by compensating for the repetitive movements and stresses of regular training.
Mobility and flexibility-based workouts are excellent after a workout. They help lengthen tight, restrictive areas while allowing the joints to move more freely and with stability and strength.
When to add these workouts?
If you know you have a weaker and/or tighter area, we recommend adding prehab workouts to your weekly workouts 3-4 times a week and continuing until you see and feel an improvement.
Otherwise, 1-2 times a week will suffice, with the exception of the mobility and flexibility-based drill; those can be done daily.
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Spinal: CARs
Learn the Controlled Articular Rotations of the spine in this video. Practice these for better mobility in and around the cervical spine (the neck), the thoracic spine (the upper/mid back) and the lumbar spine (the low back).
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Moving Core Strengthening for the Back
Day 9 - 14-Day Happy Back Series.
This core series for the back is all moving. You will isolate the deep core muscles and then add movement so that you teach and train your core to maintain a neutral spine in a functional manner. Because it's not often in real life we are still - so let's train...
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Deep Core Training
Day 2 of the 21-Day Ab Challenge. Hit those deep core muscles so you don't injure yourself when you weight train!
Tools: mat
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Core Wake-Up
Reconnect to your inner power and core strength with this 10-minute session with Jenn. For all levels, move through some yoga-inspired movements to recenter!
No props are required.
Start on back, breathwork
Pelvic tilts
Knee tilts
Deep core activator (pressing knee away)
Cat and cow
Plank
Rest -
Core & Mobility - Bunion Friendly
Day 3 of the 10-Day Bunion Friendly Fitness Series.
All-levels mobility and core class, focusing on dynamic chest, shoulder and hip-openers, balance and core strengthening exercises. We'll start the workout on our feet and transition to the floor.
Tools: mat
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Complete Core
Day 7 21-Day Jumpstart Fitness Challenge.
A short and sweet functional, core workout. In this workout we'll target all of the muscles in your core; front, back and sides. Grab a light dumbbell to add a little spice to your ab work!
Tools: One light dumbbell
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Stability for Your Back
Day 8 - 14-Day Happy Back Series.
This session is focused on improving your stability & balance - because they both go hand-in-hand.
To define each, stability is the ability to control your body position from head to toe through movement, and balance is the ability to maintain your center of ...
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Flex & Extend for a Stronger Core
Day 9 of the 21-Day Ab Challenge. This is the perfect balance of ab crunching and spinal extending. Your abs and low back will love you!
Tools: mat
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Outer Hip Strengthening & Stretching for the Back
Day 7 - 14-Day Happy Back Series.
Your outer hip muscles play an important role in stabilizing your hips and providing support for your low back.We kick off this session with two great glute medius strengtheners and then end with two passive stretches to really release your hips.
Tools: mat &...
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Low Back Strength Workout
I choose 8 of my favourite low back strengthening exercises for this 15-minute workout. It's the perfect lower back workout for anyone who needs to strengthen the deep core muscles and large muscles at the base of the spine.
I also recommend it if you are coming back from a herniated or slipped...
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Back Friendly Ab Workout
Strengthen your core without aggravating your low back or neck with this 10-minute core and ab workout. Using a series of exercises to target your deep core muscles, you'll gain a better understanding of what you should be training if you are trying to strengthen your core so you don't get back p...
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Foundational Core Training
Day 1: We set the foundation today by getting back in touch with our cores and waking up the muscles that will bring us greater stability as we move through life.
This practice will be on the floor - so a mat is recommended and possibly a folded towel or blanket if you need extra padding.
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SI Joint & Pelvic Reset for Low Back Pain Series - Working Into Your Hips & QL
Day 1: Give your SI joint and low back some relief with this video. We begin with a gentle pelvis-reset sequence of six moves to reset your pelvis and SI joint.
From there I'll guide you through a mobility flow for your hips, thoracic spine and quadratus lumborum (which can get overactive and c...
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Exercises To Avoid if You Have Low Back Pain
Think you can't exercise when you have low back pain? Well, you can! Learn what exercises not to do with low back pain, and what ones to do instead.
And, make sure you stay till the end where I share my spinal hygiene tip that everyone who sits at a desk needs to do!
A Fitness with PJ YouTube ...
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Yoga Bites: 10-Min Core
Let’s blast your core - yoga style. Add this to your workout or any other yoga class to feel fired up and stable… to the core! No equipment needed. Appropriate for All Levels
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Core Strengthening Workout for Osteoporosis
Strengthen your core with this osteoporosis-safe workout. It is also great for individuals with lower back pain and spinal stenosis.
Tools: mat
