DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

DAY 10 – Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

15-Minute Upper Body Stretch – Release Tight Neck, Shoulders, Chest & Back

Release your tight neck, shoulders, pecs (chest) and back with this 15-minute upper body stretch routine. If you suffer from neck, shoulder or back pain, you will love these stretches!

Day 10 of the 21 Day Fit & Fierce Challenge.

TOOLS NEEDED

mat

THE WORKOUT

Spine & shoulder stretch
Scorpion
Cobra to neck nods
Cobra to neck rolls
Child’s pose to lat stretch
Kneeling posterior neck stretch
Kneeling side neck stretch
Levator scapulae
Pec stretch
Seated side body/back
Modified wild thing pose
Spinal twist w/ pec stretch
Total body stretch
Savasana

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PJ ox

10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40

10-Minute Strengthening Workout For the Lower Back for Women Over 40 | Follow Along

Strengthen your lower back with this 10-minute strengthening workout for the lower back. This workout is designed to target the deep core muscles, low spine and glutes.

Best done 3-4 times a week, and feel free to add this little gem of a workout after your regular workout, or any time other time of the day.

Why do you need this?

Whether you have low back pain, or not, anyone over the age of 40 needs to strengthening the lower back muscles, as well as the hips and core, to bulletproof the spine for whatever activity you do on a daily basis.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 45sec
Standing windmill stretch
Bird dog
Bird dog
Bridges
Side plank with clam raises
Side plank with clam raises
Dead bug
Low back extension
Swimmers

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
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HERE WE COME.

 

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Exercises To Avoid if You Have Low Back Pain | For Women Over 40

Exercises To Avoid if You Have Low Back Pain | For Women Over 40

Exercises To Avoid if You Have Low Back Pain for Women Over 40

Think you can’t exercise when you have low back pain? Well, you can! Learn what exercises not to do with low back pain, and what ones to do instead.

And, make sure you stay till the end where I share my spinal hygiene tip that everyone who sits at a desk needs to do!

Low Back Friendly Workouts:
30-Min Seated Cardio & Strength 
20-Min Arm Workout 
12-Min After Workout Stretches 
18-Min Stretching & Mobility Workout 
20-Min Seated Strength 
40-Min Total Body Strength 
19-Min Stretches for Low Back Pain 

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Strength for Sciatica

Strength for Sciatica

Strength for Sciatica for Women Over 40

A 40-minute workout for women over who have low back pain, or sciatica.

⁣I developed this workout for anyone who has low back pain or sciatica, but yet still wants to work out.

This workout will give you a great mix of standard strength training exercises that won’t aggravate the low back, accompanied by exercises and stretches specific for low back health.

 

TOOLS NEEDED

a pair of light & moderate dumbbells, a chair, a yoga tie (OR an old necktie, or a bathrobe tie), access to a wall

THE WORKOUT

1. Wall sit
2 x 40sec

2. Chest press
3. Pelvic tilts ab tightening
2 x 40sec

4. Wall slides
5. Seated bicep curls
2 x 40sec

6. Nerve flossing
7. Tricep dips
2 x 40sec

8. Figure 4 seated
9. Side to front lateral raises
2 x 40sec

10. Bridges
2 x 40sec

11. Clams
2 x 40sec – each side

12. Dynamic hamstring stretch with tie
13. Hamstring stretch
14. Same leg figure 4 stretch
15. Same leg glute stretch
— Do with other leg

16. Mini cobra
*if lying on your stomach bothers your low back please grab a pillow, or two, and place under the hips.


⁣1 x 45sec

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

GRAB MY 21-DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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