Thera Jordan, RMT
Please Remember, Pain = Problem
Before you start any new exercise program because you are in 'pain', please consult a Chiropractor, Physiotherapist or Doctor for a physical assessment. Sometimes the pain, tingling, numbness we are experiencing can be caused by a serious misalignment or damage in the Musculoskeletal System. Doing the incorrect movements may further these misalignments and cause more damage. It's always best to get an OK from a pro before you start.
That being said...stiff and sore....this is for you!
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
Movement for longevity in life!
How much physical activity do adults need?
Each week adults need 150 minutes/ 2.5 hours of moderate-intensity physical activity with 2 days dedicated to muscle strengthening activity, according to the current Physical Activity Guidelines for Americans. You don't have to do it all at once, it could be 30 minutes a day, 5 days a week. You can spread your activity out during the day and break it up into smaller chunks of time. 10 minutes, 20 minutes at a time.
Yoga
Brand New to Yoga?! This Video Playlist Link is for you. Eeeease into things..click here...
Daily - Month Challenge
These are beginner to intermediate, gentle yoga videos. 30 days! Get into the swing of a daily body balancing practice! Movement for longevity in life! I suggest once you complete the first month, you repeat the challenge every month to notice how your body changes from month to month.
30 Days of Yoga Challenge - 10 Minute Morning Yoga
Flexible Body, Flexible Mind - 30 Days of Yoga - 10 Minute Morning Yoga
30 Days of Yoga Challenge - 15 Minute Evening Yoga
10 Minute Daily Foot Massage Yoga Video
Here are some more links to some great YouTube Yoga Pages. There are over 600 yoga videos posted to these pages that are absolutely FREE!
There are videos for anything you may need to work on. If you are tired and grumpy, if you have PMS, if you have Crones, Colitis, IBS. If you want to strengthen, have better posture, a beach body. If you have been injured or are post surgery and are in need of a restorative practice. If you are pregnant or just had a baby. If you want to balance your Hormones or Strengthen your Immune System. Lymph Drainage. Digestion. Anything you could possibly need. 10, 15, 20, 30, 45, 60+ minute videos. Minutes a day is better than one hour a week. Your daily practice is your best practice, on and off the mat!
Yoga is also highly beneficial in training the Parasympathetic Nervous System, your Rest & Digest System. You learn to keep your body in a calm, Rest Digest mode while physically positioning your body into stressful poses. Your body learns that even in discomfort we can remain calm. This transfers off the mat by keeping us calm in stressful situations life may throw at us.
Beginner & Intermediate Yoga Videos
Yoga Videos by Style
Yin Yoga - Restorative "Lazy Man's Yoga" - Restorative Yoga for relaxation and learning your body and it's imbalances. I suggest newbies start here. Also perfect for injury recovery.
Vinyasa Yoga - Yoga Flows - Like dancing underwater - to energize, strengthen and lengthen.
Power Yoga - Yoga Workouts - Beach Body Yoga. Strengthening, endurance, cardio.
Yoga Videos by Focus
Yoga for Beginners , Yoga for Flexibility, Morning Yoga, Bedtime Yoga, Desk Yoga, Full Body Yoga, Yoga for Stress Relief, Yoga for Detox & Digestion, Hands Free Yoga - Yoga for Sore Wrists, Prenatal Yoga, Postnatal Yoga, Yoga for Neck, Back & Low Back Pain, Yoga for Weight Loss, Yoga for Posture, Pre & Post Workout Yoga for Athletes, Hip Opening - Low Back Pain Yoga, Advanced Yoga - Arm Balances
Beginner, Intermediate & Advanced Yoga Videos
Start your day with these short, energizing, get the blood flowing, set intentions for a great day, Videos.
Morning Yoga Movement - 30 Day 10 Minute Morning Yoga Challenge
Flexible Body, Flexible Mind - 30 Day 10 Minute Morning Yoga Challenge
End your day with these gentle, wind down, stretch, balance, engage your rest digest system before bed, Videos. Most of these videos are also great for balancing Low Back Pain and Between the Shoulder Blade/Neck Pain.
Evening Yoga Movement - 30 Day 15 Minute Evening Yoga Challenge
Playlists I have created with my favorite Yoga Videos
Slow Flow Yoga, Moon Yoga, Zodiac Yoga, Chakra Yoga, Minimal Cues Yoga, Stress Relief Yoga, Intermediate Yoga,
Low Energy, Sore, Colds, Bolster Yoga
Bedtime ~ Restorative ~ Regenerative ~ Sick ~ Injured ~ Lazy Yoga
EVERYBODY SHOULD DO THE NEXT VIDEO!
If you sit for long periods, or stand for long periods. If you have had a baby. If you are alive.....the next video is for literally every body out there.
Yoga for Anterior Pelvic Tilt - Low Back Posture Yoga
Yin Yoga PDFs
10 Yin Yoga Poses for the Upper Body PDF
32 Yin Yoga Poses for FULL Body Balancing PDF
Hatha Yoga PDFs
The Secret of Yoga ~ Learn 17 Foundational Asanas and their Classical Sequence
Tone it up or ease it down? ~ 11 Variations for the Headstand and Shoulder Stand
Interesting Yoga PDF Reads
For Yoga Geeks Only ~ The Actual History of Hatha Yoga
Hatha Yoga for Holistic Health ~ Why Science Loves Yoga
Are You Practicing Effectively? ~ 5 Principles for a Proper Hatha Yoga Practice
"Regular" Stretch & Body Balancing Videos
For if you are not into yoga and just want some stretches and movements to help keep you in alignment.
Neck Pain, Neck Hump, Office Desk Sitting
Various Isolated Muscle Stretches
Here is a copy of a wonderful PDF called Stretching Anatomy.
See inside every stretch as you increase flexibility and improve muscular strength. This book shows you how to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement. You’ll also gain a detailed understanding of how each stretch affects your body.
Stretching Anatomy, Second Edition, is like having an X-ray of each stretch, only better. Not only do you see full-color illustrations of the muscles in action, but you also see how a change in position can alter the muscle emphasis and difficulty and how variations can improve safety and effectiveness. A Stretch Focus section details the procedure and benefits of every exercise as well as safety considerations and variations according to skill level.
Each exercise describes how to stretch, when to stretch, primary and secondary muscle emphasis, and which muscles are activated for support. Stretching programs provide three levels of difficulty, including light stretching that can be used to aid in recovery from soreness and injury. A chapter on dynamic stretches covers the most effective exercises for athletic warm-ups, while another chapter shows you how to customize a program based on your individual needs, including a program of passive static stretches proven to help lower blood glucose.
Whether you seek increased flexibility, better athletic performance, or reduced muscle soreness and tension, Stretching Anatomy is your visual guide to proper stretching technique.
Do the Jane Fonda!
Aerobic activity juices the joints (helps the body create Hyaluronic Acid and Synovial Fluid which are vital in keeping ligaments and cartilage in the joints healthy) , strengthens the bones, gets the blood moving, brings oxygen to the brain and organs, reduces fat all over the body.
Here are some Jane Fonda videos from waaay back in the 80's and also videos that have the current, 80 year old Jane Fonda. If the Jane Fonda of today is still putting out aerobic videos, then ANY BODY can do these aerobic videos ;)
Do the Jane Fonda Videos!....click here
Foam Rolling
Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cooldown, before, after and DURING exercise.
Use your hands! Use the foam roller. Use balls. Give yourself a MASSAGE!
I am ALWAYS massage myself. When I am doing yoga, when I am stretching, when I am doing the dishes.....
When I am tight & sore during any activity, my immediate response is to massage the area that is stuck. Do ittttttttttt! But do it with a little more intent ;)
~ Foam Roller Benefits, Risks & How To - Healthline
Foam Rolling PDFs
Introductory Guide to Foam Rolling
Foam Rolling and/or Stretching