This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...

This workout combines variations of planking, side planking, and trunk extension moves in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record t...

Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening. The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body.

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Yoga is a strengthening practice all in it's own, with a focus on isometric resistance. Range of motion in Yoga can be created when muscles are able to shorten better so that we can practice the extreme joint ranges of that our daily lives do not require of us.

This vinyasa style practice focus...

Sacroiliac pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion. This routine is designed to strengthen the SI Joint and lumbar spine. The mini ba...

This vinyasa style flow Yoga practice targets muscles that attach to the pelvis, hips, shoulder blades, ribs and vertebral column using gentle isometric resistance training.

Begin with variations of the sun salutation as we move through essential positions that will improve spinal mobility and...

This balanced Pilates Mat routine offers support, balance, and strength to your "core" in an express routine based on the Pilates system. Joseph Pilates referred to the core as the "The Powerhouse" and consisted of abdominals, back, hips, and shoulders.

The goal of this express workout is to ...

This week features the "anti-sit" methodology. In order to have good posture and place less compressive forces on the spine, it is important to train the upper body positions that are not active during sitting unless we consciously engage them. Experience Yoga, Pilates and therapeutic strength ...

Even if you have a limited amount of time, you can still get a great workout. This Express workout targets the muscles that rotate the trunk and spine in rotation. Starting from a supine position, practice six of the most effective bodyweight exercises to target the muscles such as the obliques,...

This workout is choreographed to rotate through your hips, spine, shoulders, and neck for improved trunk rotation.

We begin with a warm up to check our mobility, then we will perform several "anti-rotation" exercises using asymmetrical loading and unilateral motions . Next, experience some hig...

In this workout, we will go through some of the most comprehensive core exercises for the abdominals, obliques, rectus abdominis, transverse abdominals, spinal erectors, hips, and shoulders. This is a body weight routine that incorporates some of the best core activation exercises around! Get m...

Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain, it puts pressure on this region. As we age, these muscles can become weak due to childbirth, standing for long periods of time, heavy lifting, straining to defecate, and some spo...

The "Foundation" of many exercises lies in the trunk and spine and the foot. You will need a mini ball and thigh band for this workout, as well as a chair to serve as a platform for seated and standing foot exercises. See how many foot-related motions affect the mobility of the core, as we pract...

This workout will add some variety and challenge to several abdominal exercises using a mini ball for support and dumbbells for added resistance. After the warm-up, experience a challenging floor routine with the mini ball to experience crunches in a whole new way! Next, dumbbells are incorpora...

Anyone can benefit from this workout, especially golfers, tennis players, and pickleball enthusiasts! The golf swing requires spinal stability and core strength. This mindful Yoga practice will help you assess your range of motion and prepare your body for sport while training the muscular system...

First, learn some great self assessments to detect any range of motion differences. Next, practice some positional isometric exercises, designed to activate weak muscles, particularly ones that are sitting in the front of the body that flex the spine.
From here, we will use a mini ball and thi...

Do you ever get a stiff back or experience chronic pain? There are ways to manage your health from the comfort of your own home!
This video begins with a comprehensive range of motion self-assessment to see where your joint ranges are limited. This provides such valuable information for you to ...

In this video, experience creative, challenging exercises designed to improve muscle strength and reactivity using the small Pilates mini ball and a large stability ball. Feel the core having to stabilize in every position while working the whole body in thirty minutes. Appropriate for all leve...

In this video, practice many exercises that are designed to strengthen and tone the abdominal region using elastic resistance from the Theraband combined with body mass, speed, and varied muscle contraction types. Flex, extend, side-bend and rotate your way to a strong waist and powerful core wh...

The stability ball is is known for its ability to adjust to the curves of the spine to make core exercises more effective. In this workout, you will feel confident moving into various positions that extend the spine and hips.
The routine starts with rhythmic motions to warm up the trunk and sp...

This FIS Muscle Focus workout targets the core. This session is designed to position the body in a variety of ways against gravity to strengthen the core. Using concentric, eccentric, and isometric muscle contractions, this workout will help you feel taller and stronger by strengthening the mu...

If you are looking for an effective workout to target the booty, you are in the right place! This workout includes a standing warm-up followed by a core training section designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. This section is followed by ...

Think that Yoga is only for stretching and relaxing? In this video, Lauren will show you how Yoga poses can be extremely strengthening to the lower body. Yoga can create internal forces in the body to help muscles contract more efficiently through a greater range of joint motion, improving over...

Back Pain is common in our culture, which can result from injury but also as a byproduct of aging and sedentary lifestyles. In this video, experience several common yoga postures with specific directional cues to help you evaluate where your range of motion deficits are coming from and how to be...