back Care 21 Days Challenge - Stretch and Pain Relief digital Program
This Video Program is specially designed to learn how to:
- Improve your posture to Heal and Prevent Back Pain
- Help and Prevent Back, Neck and Shoulders
- Improve overall health and reduced risk for diseases.
- Increase your Flexibility and range of motion
- Minimize the effects of long hours in front of the computer/desk,
- Increase mobility and body awareness.
Scientific studies now indicate that prolonged rest and avoidance of activity for people with back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.
Exercise can significantly prevent the recurrence of an episode of back pain.
Underused muscles get sore more quickly than healthy muscles.
Exercising regularly is a must! No drug or tablet delivers the diverse range of benefits as exercise!
- Improve your posture to Heal and Prevent Back Pain
- Help and Prevent Back, Neck and Shoulders
- Improve overall health and reduced risk for diseases.
- Increase your Flexibility and range of motion
- Minimize the effects of long hours in front of the computer/desk,
- Increase mobility and body awareness.
Scientific studies now indicate that prolonged rest and avoidance of activity for people with back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.
Exercise can significantly prevent the recurrence of an episode of back pain.
Underused muscles get sore more quickly than healthy muscles.
Exercising regularly is a must! No drug or tablet delivers the diverse range of benefits as exercise!
How this Course is structured:
- 21 Days Short Daily Yoga Routines -(You only need 15 - 20 minutes each day!)
You have 3 Weeks Tabs where you can find your 7 days routines. In each week you can find routines to do standing, on the floor or only sitting (depending if you have limited mobility that needs to be seated or standing only)
In each week you will find a full class (45 to 60 minutes) so you can enjoy and check your progress!
- Bonus 1 - Short Stretches and Tips:
For those days when you don't have much time. Do one or two of these to keep you going!
- Bonus 2 - Stretch and Relax Classes (with chair)
You will find in this part 3 full classes for experience Yoga to the fullest. It is highly recommended that you do one at least once a week
so the progress is noticeable quicker! If you could do it twice even better!!
- Bonus 3 Yoga Flow Full Classes:
3 Full Classes (1 hour duration)
These classes are designed to build strength and stamina at the same time you keep working in your flexibility and mobility!
- Bonus 4 Computer Users Workshop
To learn and understand how to prevent injuries work related though good posture and good movement habits
How to Combine the Daily Routines with your Bonuses:
Daily: You practice your daily routines (or your short stretches Bonus 2)
Once a Week: You incorporate a full Class (Bonus 1) to receive the benefit of your practice even faster!
Once a Week: You incorporate a Meditation (Bonus 3) or a Restorative Class (Bonus 4)
- 21 Days Short Daily Yoga Routines -(You only need 15 - 20 minutes each day!)
You have 3 Weeks Tabs where you can find your 7 days routines. In each week you can find routines to do standing, on the floor or only sitting (depending if you have limited mobility that needs to be seated or standing only)
In each week you will find a full class (45 to 60 minutes) so you can enjoy and check your progress!
- Bonus 1 - Short Stretches and Tips:
For those days when you don't have much time. Do one or two of these to keep you going!
- Bonus 2 - Stretch and Relax Classes (with chair)
You will find in this part 3 full classes for experience Yoga to the fullest. It is highly recommended that you do one at least once a week
so the progress is noticeable quicker! If you could do it twice even better!!
- Bonus 3 Yoga Flow Full Classes:
3 Full Classes (1 hour duration)
These classes are designed to build strength and stamina at the same time you keep working in your flexibility and mobility!
- Bonus 4 Computer Users Workshop
To learn and understand how to prevent injuries work related though good posture and good movement habits
How to Combine the Daily Routines with your Bonuses:
Daily: You practice your daily routines (or your short stretches Bonus 2)
Once a Week: You incorporate a full Class (Bonus 1) to receive the benefit of your practice even faster!
Once a Week: You incorporate a Meditation (Bonus 3) or a Restorative Class (Bonus 4)
- This Program will help to keep your back healthy by stretching your spine and help it to
recover its normal length. Bad posture and the constant pull of the gravity force make your spine shorter and squeezed with cause your spine's disks to get squeezed too provoking pain and malfunction. With these exercises you will allow your spine to lengthen properly and your discs to exchange fluids which is how the disc receives its nutrition.
A healthy disc will swell with water and squeeze it out, similar to the action of a sponge.
This sponge action distributes nutrients to the disc. Lack of exercise increases the swelling and discs become malnourished and degenerated provoking more pain.
- These exercises will reduce your stiffness by keeping muscle, connective fibers of ligaments and tendons flexible. Improved mobility through back exercise helps to prevent the connective fibers from tearing under stress, which in turn prevents injury and back pain.
- These exercises will stretch, strengthens, and repair muscles that help to support the spine and the back.
-it will also help to prevent osteoporosis as the movement increase and maintain a healthy movement to keep the action of the muscle pulling the bones which will keep a healthy production of calcium.
recover its normal length. Bad posture and the constant pull of the gravity force make your spine shorter and squeezed with cause your spine's disks to get squeezed too provoking pain and malfunction. With these exercises you will allow your spine to lengthen properly and your discs to exchange fluids which is how the disc receives its nutrition.
A healthy disc will swell with water and squeeze it out, similar to the action of a sponge.
This sponge action distributes nutrients to the disc. Lack of exercise increases the swelling and discs become malnourished and degenerated provoking more pain.
- These exercises will reduce your stiffness by keeping muscle, connective fibers of ligaments and tendons flexible. Improved mobility through back exercise helps to prevent the connective fibers from tearing under stress, which in turn prevents injury and back pain.
- These exercises will stretch, strengthens, and repair muscles that help to support the spine and the back.
-it will also help to prevent osteoporosis as the movement increase and maintain a healthy movement to keep the action of the muscle pulling the bones which will keep a healthy production of calcium.
