A six week workshop will start on January 18th, and one of the topics will be: what are the best stretches for lower back pain.
Joint pain shouldn’t be a reason to stop you from exercising. But learning! What should you be doing to minimize, and eliminate that painful signal? I can guarantee you it is easy to understand the logic behind it. And once you understand it, there is an easy recipe of the ideal stretches for lower back pain, and how you can workout around it, and promote healing.
That’s why on January 18th I’m starting with a 6 Weeks Lower Back Pain Clinic. Every Monday at 7:30pm I will be live on Zoom teaching you how to release the tension of those tight muscles, what are the best stretches for lower back pain, and the ideal exercises to promote healing. This program is free for members of The Fit and Well Club, or you can enroll here for $10 a class, or $60 for the whole program.
It is very important to understand that pain is a signal from your body, alerting there is something wrong with your movement, or the way you sit down, stand, or fall asleep. Ignoring that signal is a mistake, as something that started mild, can become unbearable. That’s one of the reasons I don’t take anything that will mask the symptom. I rather explore it, and learn from it. As I always say, pain is a valuable teacher…
Join me for this six weeks program, and learn about body alignment, posture, pelvis positioning… What is triggering your lower back pain, and how you can use the foam roller, or a tennis ball to release the joint tension. What are the best stretches for lower back pain. What are the ideal exercises, and how perform it.
Click here to watch a video I recorded almost two years ago about back pain, I was in China, competing at an international tournament, and I could not sleep! 😔 I’m glad I found something else to do (there was nothing to do, and nowhere to go at a freaking 2am). Reserve your spot ASAP! Follows bellow the program:
1st class: 01/18 – 15min Introduction about spine alignment: common postural issues, and ideal body positioning. 15min muscle release: use of two tennis balls, or two lacrosse balls, in one sock for lower back pain management. 15min Stretches for lower back pain. 15min Open chat, and consultation.
2nd class: 01/25 – 15min spine alignment (horizontal alignment – pelvic hike), and ideal body positioning. 15min use of the foam roller for hips tension relief addressing lower back pain. 15min stretches for lower back pain (different sequence from the week before). 15min Open chat, and consultation.
3rd class: 02/01 – 15min use of the foam roller for legs tension relief addressing lower back pain. 30min Stretching, and Strengthening Workout n1. Open chat, and consultation.
4th class – 02/08 15min muscle release: use the foam roller for full back tension release. 30min Stretching, and Strengthening Workout n2. 15min Open chat, and consultation.
5th class – 02/15 15min Postural clinic – lordosis, scoliosis, or sway back? 30min Stretching, Strengthening, and Relaxation Workout n3 (use of a chair). 15min Open chat, and consultation.
6th class – 02/22 Stablishing a daily, and weekly routine to manage, and eliminate lower back pain. Use of one lacrosse ball for release, and relaxation of tense muscles. 15min Open chat, and consultation.
See you tomorrow at 8am for a 30min intense workout! For all fitness levels, with low impact options.
*** Pay attention at the schedule, as we have more changes for this week!
Group Classes Schedule:
MONDAY
8am – 30min Cardio HIIT Workout (moderate)
Live at Zoom.
Instructor: Louise Ganitis.
Start your Monday burning the left overs from the weekend. Join this energizing workout that will get you breathless at first, and make you feel amazing afterwards, Low impact options!
Meeting ID: 756 1730 0429 / Password: 029393
Click here to join!
12pm – 45min Resistance Band Workout (moderate)
Online live at Zoom
Instructor: Yana
Grab your resistance bands, and get ready for this awesome class with Yana. Great for strength, and toning. Low impact options.
Meeting ID: 819 9154 7822 / Passcode: 181803
Click here to join!
7:30pm – 30min Body Alignment – Foam Roller for Back Relaxation, and Pain Management
Live at Zoom.
Instructor: Louise Ganitis.
Grab your foam roller, and let’s release your chest. Release followed by stretching at a doorway.
Meeting ID: 949 110 422 / Passcode: 013225
Click here to join! (click only when the class is about to start)
*** This class might have schedule adjustments for the upcoming weeks
Not a member yet? Join The Fit and Well Club!
Gain access to a daily workout schedule.
$15 a week at recurring payment.
Once you join, that’s how much you will pay for as long as you stay!
Easy to cancel, No extra fees!
Click here to register!
Tuesday:
8am – 30min Pilates Sweet Home (gentle)
Online live at Zoom
Instructor: Manuella Barros
Start your day with a gentle workout for posture realignment, and core strengthening.
Meeting ID: 833 4787 4075 / Passcode: 031031
Click here to join! (click only when the class is about to start)
11am – 45min Super Low Impact Conditioning (gentle)
Live at Zoom.
Instructor: Louise Ganitis.
Class focused on very low impact movements to improve cardio.
Feel free to dance, or exercise.
Use a pair of light weights.
Meeting ID: 799 518 774
Click here to join! (only when the class is about to start)
6pm: 45min Body_By_Lloyd – Strength (advanced)
Online live at Zoom
Instructor: Lloyd Clother.
A mix of cardio, and strength, with low impact options.
Meeting ID: 827 7272 8110 / Passcode: 038447
Click here to join!
Wednesday:
8am: 40min Resistance Band Workout (moderate)
Live at Zoom.
Instructor: Louise Ganitis
Use the resistance band for mobility, and strengthening.
Zoom Meeting ID: 756 1730 0429 / Password: 029393
Click here to join!
12pm: 30min Body Alignment – Foam Roller for lats (gentle)
Online live at Zoom.
Instructor: Louise Ganitis
Improve posture, and shoulder impingement with the use of a foam roller.
Zoom Meeting ID: 410 918 191 / Password: 070133
Click here to join! (click only when the class is about to start)
6pm: 45min Strength with Yana (moderate)
Live at Zoom.
Instructor: Yana
Grab your weights, and enjoy this full body workout.
Meeting ID: 819 9154 7822 / Passcode: 181803
Click here to join!(click only when the class is about to start)
Thursday:
8am – 30min Stretching (gentle)
Online live at Zoom
Instructor: Manuella Barros
Join this stretching flow sequence, and breath to open up the body from the excessive hours at the sitting down position, and connect body, and mind.
Meeting ID: 756 1730 0429 / Password: 029393
Click here to join!
12pm – 45min HIIT Body_By_Lloyd (advanced)
Online live at Zoom.
Instructor: Lloyd Clother
Full body workout with lower impact options.
Meeting ID: 827 7272 8110 / Passcode: 038447
Click here to join!
6pm: Balance, Core, and Strength (moderate)
Live at Zoom
Instructor: Louise Ganitis.
30min class using a swiss ball, and a pair of dumbells, for intense core strengthening, and balance.
Zoom Meeting ID: 949 110 422 / Password: 013225
Click here to join! (click only when the class is about to start)
Friday:
8am: 40min Energy Boost, and Stretch (moderate)
Live at Zoom
Instructor: Louise Ganitis.
Low impact movements to improve cardio, and open up your body. To FEEL good!!! Optimistic! Healthy, and Strong! Last 10min for stretching, and relaxation.
Zoom Meeting ID: 756 1730 0429 / Password: 029393
Click here to join!
12pm: 30min Chair Workout (gentle)
Online live at Zoom.
Instructor: Louise Ganitis
Grab a chair, and pair of dumbells (or homemade weights for your hands). and join this workout that mixes up strength, and cardio at a super low impact scenario.
Zoom Meeting ID: 410 918 191 / Password: 070133
Click here to join! (click only when the class is about to start)
4pm: 30min Pilates Sweet Home (gentle)
Instructor: Manuella Barros
Start the day with this energizing stretching sequence for better body alignment, mobility. and posture.
Meeting ID: 833 4787 4075 / Passcode: 031031
Click here to join! (click only when the class is about to start)
Saturday:
10am: 15min Core, 15min Strength, 15min Cardio (moderate)
Live at Zoom.
Instructor: Louise Ganitis.
Join for 15min, 30min, or 45min! What is your focus? Free weights or bodyweight. Low impact options for all fitness levels.
Zoom Meeting ID: 756 1730 0429 / Password: 029393
Click here to join!
Sunday:
10am: 45min Complete Body Workout (moderate) / ONLINE
Live at Zoom.
Instructor: Louise Ganitis.
Class consisted of: 30min strength, and stretch (loaded or not) with 10min HIIT.
Zoom Meeting ID: 756 1730 0429 / Password: 029393
Click here to join!