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!
About me
You’ve got questions? I’ve got answers.

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

1. Breathe for relaxation.
Breathing option #1:  Ujjayi breathing
Breathing option #2:  Nadi shodhana
Breathing option #3:  Kumbhaka breathing
Breathing option #4:  Pilates breathing
2. Self-massage and myofascial release to make your muscles feel better.
How to Use Your Foam Roller for Myofascial Release
How to Use Your Tennis Balls for Myofascial Release
How to Use Your Lacrosse Ball for Myofascial Release
How to Use Your Orb Massage Ball for Myofascial Release
3. Find neutral alignment.
Neutral Standing Position
Staying Neutral While Bending Down to Pick Something Up
Neutral Sitting Position
Neutral Sleeping Alignment

Week 2:  Finding Neutral

Why is neutral so important?
Finding neutral on your back
Finding neutral when seated
Finding neutral on your hands and knees

Week 3:  Level 1 Stabilizing Exercises 

Learning to stabilize
Level 1 stabilizing on your back 

Week 4:  Level 2 Stabilizing Exercises

Level 2 stabilizing on your back 
Stabilizing on your hands and knees
Stabilizing on your stomach

Week 5:  How to Trouble-Shoot Your Pain

Now what?
Using the following modules

Week 5:  Trouble-Shooting Your Hip Pain

Trouble-Shooting Your Hip Pain
Piriformis and Other Deep Lateral Rotators
Piriformis and Lateral Rotator Exercises
Iliopsoas Group
Iliopsoas Group Exercises
Gluteus Maximus
Gluteus Maximus Exercises
Gluteus Medius + Gluteus Minimus 
Gluteus Medius + Gluteus Minimus Exercises
Tensor Fasciae Latae + the Iliotibial Band
Tensor Fasciae Latae + the Iliotibial Band Exercises
Adductor Group
Adductor Group Exercises
Hamstring Group
Hamstring Group Exercises
Sartorius
Sartorius Exercises
Rectus Femoris
Rectus Femoris Exercises
Hip Pain Relief Sequence

Week 6:  Trouble-Shooting Your Low Back Pain

Trouble-Shooting Your Low Back Pain
Iliopsoas Group
Iliopsoas Group Exercises
Piriformis and Other Deep Lateral Rotators
Piriformis and Lateral Rotator Exercises
Quadratus Lumborum + Iliocostalis Lumborum
Quadratus Lumborum + Iliocostalis Lumborum Exercises
Erector Spinae Group
Erector Spinae Group Exercises
Abdominals
Abdominal Exercises
Gluteus Maximus
Gluteus Maximus Exercises
Gluteus Medius + Gluteus Minimus 
Gluteus Medius + Gluteus Minimus Exercises
Hamstring Group
Hamstring Group Exercises
Latissimus Dorsi
Latissimus Dorsi Exercises
Low Back Pain Relief Sequence

Week 7:  Trouble-Shooting Your Mid-Back Pain

Trouble-Shooting Your Mid-Back Pain
Rhomboids + Middle Trapezius
Rhomboids + Middle Trapezius Exercises
Erector Spinae Group
Erector Spinae Group Exercises
Abdominals
Abdominal Exercises
Latissimus Dorsi
Latissimus Dorsi Exercises
Gluteus Medius + Gluteus Minimus
Gluteus Medius + Gluteus Minimus Exercises
Mid-Back Pain Relief Sequence

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

Trouble-Shooting Your Neck or Upper Back Pain
Important Neck + Upper Back Muscles
Important Neck + Upper Back Muscles Exercises
Shoulder Placement
The Shoulder Dance
Neck Active Isolated Stretching

Week 9:  Your Specific Recipe for Permanent Pain Relief

Your specific recipe for permanent pain relief
Hip + low back exercises
Recipe to become pain-free
Recipe to stay pain-free

Bonuses!

6 Yoga Poses to Make Hip Pain Disappear
10 Best Exercises to Get Rid of Low Back Pain
Yoga to Relieve Tight Neck, Shoulder, and Upper Back Muscles
How to Use Your Orb