Spinal Rejuvenation

By Sarah Stockett

For most people who feel the extra aches + pains that seem to come with getting older, there is hope!

Often, this is a good indicator that simple exercises can help you fix what’s causing your pain.

This means no meds, no professionals, and no leaving your house!

Course Information

Course Instructor

Sarah Stockett Sarah Stockett Author

Hi, I’m Sarah! After experimenting with the very best and easiest ways to relieve hip + back pain, I figured out a powerful combination of exercises to ditch pain and get back to living a completely active life. Are you ready to get started?

 

Spinal Rejuvenation

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Start here!

Start here!
Lesson 1 of 3 within section Start here!. You must enroll in this course to access course content.
About me
Lesson 2 of 3 within section Start here!. You must enroll in this course to access course content.
You’ve got questions? I’ve got answers.
Lesson 3 of 3 within section Start here!. You must enroll in this course to access course content.

Week 1:  Three Easy Tricks to Help You Feel Better Right Now

1. Breathe for relaxation.
Lesson 1 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Breathing option #1:  Ujjayi breathing
Lesson 2 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Breathing option #2:  Nadi shodhana
Lesson 3 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Breathing option #3:  Kumbhaka breathing
Lesson 4 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Breathing option #4:  Pilates breathing
Lesson 5 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
2. Self-massage and myofascial release to make your muscles feel better.
Lesson 6 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
How to Use Your Foam Roller for Myofascial Release
Lesson 7 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
How to Use Your Tennis Balls for Myofascial Release
Lesson 8 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
How to Use Your Lacrosse Ball for Myofascial Release
Lesson 9 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
How to Use Your Orb Massage Ball for Myofascial Release
Lesson 10 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
3. Find neutral alignment.
Lesson 11 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Neutral Standing Position
Lesson 12 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Staying Neutral While Bending Down to Pick Something Up
Lesson 13 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Neutral Sitting Position
Lesson 14 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.
Neutral Sleeping Alignment
Lesson 15 of 15 within section Week 1:  Three Easy Tricks to Help You Feel Better Right Now. You must enroll in this course to access course content.

Week 2:  Finding Neutral

Why is neutral so important?
Lesson 1 of 4 within section Week 2:  Finding Neutral. You must enroll in this course to access course content.
Finding neutral on your back
Lesson 2 of 4 within section Week 2:  Finding Neutral. You must enroll in this course to access course content.
Finding neutral when seated
Lesson 3 of 4 within section Week 2:  Finding Neutral. You must enroll in this course to access course content.
Finding neutral on your hands and knees
Lesson 4 of 4 within section Week 2:  Finding Neutral. You must enroll in this course to access course content.

Week 3:  Level 1 Stabilizing Exercises 

Learning to stabilize
Lesson 1 of 2 within section Week 3:  Level 1 Stabilizing Exercises . You must enroll in this course to access course content.
Level 1 stabilizing on your back 
Lesson 2 of 2 within section Week 3:  Level 1 Stabilizing Exercises . You must enroll in this course to access course content.

Week 4:  Level 2 Stabilizing Exercises

Level 2 stabilizing on your back 
Lesson 1 of 3 within section Week 4:  Level 2 Stabilizing Exercises. You must enroll in this course to access course content.
Stabilizing on your hands and knees
Lesson 2 of 3 within section Week 4:  Level 2 Stabilizing Exercises. You must enroll in this course to access course content.
Stabilizing on your stomach
Lesson 3 of 3 within section Week 4:  Level 2 Stabilizing Exercises. You must enroll in this course to access course content.

Week 5:  How to Trouble-Shoot Your Pain

Now what?
Lesson 1 of 2 within section Week 5:  How to Trouble-Shoot Your Pain. You must enroll in this course to access course content.
Using the following modules
Lesson 2 of 2 within section Week 5:  How to Trouble-Shoot Your Pain. You must enroll in this course to access course content.

Week 5:  Trouble-Shooting Your Hip Pain

Trouble-Shooting Your Hip Pain
Lesson 1 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Piriformis and Other Deep Lateral Rotators
Lesson 2 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Piriformis and Lateral Rotator Exercises
Lesson 3 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Iliopsoas Group
Lesson 4 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Iliopsoas Group Exercises
Lesson 5 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Gluteus Maximus
Lesson 6 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Gluteus Maximus Exercises
Lesson 7 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Gluteus Medius + Gluteus Minimus 
Lesson 8 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Gluteus Medius + Gluteus Minimus Exercises
Lesson 9 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Tensor Fasciae Latae + the Iliotibial Band
Lesson 10 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Tensor Fasciae Latae + the Iliotibial Band Exercises
Lesson 11 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Adductor Group
Lesson 12 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Adductor Group Exercises
Lesson 13 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Hamstring Group
Lesson 14 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Hamstring Group Exercises
Lesson 15 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Sartorius
Lesson 16 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Sartorius Exercises
Lesson 17 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Rectus Femoris
Lesson 18 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Rectus Femoris Exercises
Lesson 19 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.
Hip Pain Relief Sequence
Lesson 20 of 20 within section Week 5:  Trouble-Shooting Your Hip Pain. You must enroll in this course to access course content.

Week 6:  Trouble-Shooting Your Low Back Pain

Trouble-Shooting Your Low Back Pain
Lesson 1 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Iliopsoas Group
Lesson 2 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Iliopsoas Group Exercises
Lesson 3 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Piriformis and Other Deep Lateral Rotators
Lesson 4 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Piriformis and Lateral Rotator Exercises
Lesson 5 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Quadratus Lumborum + Iliocostalis Lumborum
Lesson 6 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Quadratus Lumborum + Iliocostalis Lumborum Exercises
Lesson 7 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Erector Spinae Group
Lesson 8 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Erector Spinae Group Exercises
Lesson 9 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Abdominals
Lesson 10 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Abdominal Exercises
Lesson 11 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Gluteus Maximus
Lesson 12 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Gluteus Maximus Exercises
Lesson 13 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Gluteus Medius + Gluteus Minimus 
Lesson 14 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Gluteus Medius + Gluteus Minimus Exercises
Lesson 15 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Hamstring Group
Lesson 16 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Hamstring Group Exercises
Lesson 17 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Latissimus Dorsi
Lesson 18 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Latissimus Dorsi Exercises
Lesson 19 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.
Low Back Pain Relief Sequence
Lesson 20 of 20 within section Week 6:  Trouble-Shooting Your Low Back Pain. You must enroll in this course to access course content.

Week 7:  Trouble-Shooting Your Mid-Back Pain

Trouble-Shooting Your Mid-Back Pain
Lesson 1 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Rhomboids + Middle Trapezius
Lesson 2 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Rhomboids + Middle Trapezius Exercises
Lesson 3 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Erector Spinae Group
Lesson 4 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Erector Spinae Group Exercises
Lesson 5 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Abdominals
Lesson 6 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Abdominal Exercises
Lesson 7 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Latissimus Dorsi
Lesson 8 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Latissimus Dorsi Exercises
Lesson 9 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Gluteus Medius + Gluteus Minimus
Lesson 10 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Gluteus Medius + Gluteus Minimus Exercises
Lesson 11 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.
Mid-Back Pain Relief Sequence
Lesson 12 of 12 within section Week 7:  Trouble-Shooting Your Mid-Back Pain. You must enroll in this course to access course content.

Week 8:  Trouble-Shooting Your Neck or Upper Back Pain

Trouble-Shooting Your Neck or Upper Back Pain
Lesson 1 of 6 within section Week 8:  Trouble-Shooting Your Neck or Upper Back Pain. You must enroll in this course to access course content.
Important Neck + Upper Back Muscles
Lesson 2 of 6 within section Week 8:  Trouble-Shooting Your Neck or Upper Back Pain. You must enroll in this course to access course content.
Important Neck + Upper Back Muscles Exercises
Lesson 3 of 6 within section Week 8:  Trouble-Shooting Your Neck or Upper Back Pain. You must enroll in this course to access course content.
Shoulder Placement
Lesson 4 of 6 within section Week 8:  Trouble-Shooting Your Neck or Upper Back Pain. You must enroll in this course to access course content.
The Shoulder Dance
Lesson 5 of 6 within section Week 8:  Trouble-Shooting Your Neck or Upper Back Pain. You must enroll in this course to access course content.
Neck Active Isolated Stretching
Lesson 6 of 6 within section Week 8:  Trouble-Shooting Your Neck or Upper Back Pain. You must enroll in this course to access course content.

Week 9:  Your Specific Recipe for Permanent Pain Relief

Your specific recipe for permanent pain relief
Lesson 1 of 4 within section Week 9:  Your Specific Recipe for Permanent Pain Relief. You must enroll in this course to access course content.
Hip + low back exercises
Lesson 2 of 4 within section Week 9:  Your Specific Recipe for Permanent Pain Relief. You must enroll in this course to access course content.
Recipe to become pain-free
Lesson 3 of 4 within section Week 9:  Your Specific Recipe for Permanent Pain Relief. You must enroll in this course to access course content.
Recipe to stay pain-free
Lesson 4 of 4 within section Week 9:  Your Specific Recipe for Permanent Pain Relief. You must enroll in this course to access course content.

Bonuses!

6 Yoga Poses to Make Hip Pain Disappear
Lesson 1 of 4 within section Bonuses!. You must enroll in this course to access course content.
10 Best Exercises to Get Rid of Low Back Pain
Lesson 2 of 4 within section Bonuses!. You must enroll in this course to access course content.
Yoga to Relieve Tight Neck, Shoulder, and Upper Back Muscles
Lesson 3 of 4 within section Bonuses!. You must enroll in this course to access course content.
How to Use Your Orb
Lesson 4 of 4 within section Bonuses!. You must enroll in this course to access course content.