Improving and reducing your lower back pain so that you can have the freedom you want in your life
Self-care, strengthening and mobility are usually the last thing on everyone’s to do list. However, this is one of the main reasons why people are constantly getting injured and always feeling stressed and exhausted.
Taking the time to look after your body and getting it working the way you want it to can make a huge difference in how you feel both physically and emotionally.
Our mission is to help people find that balance in their lives. We want you to live your best life and believe to do that you need to look after yourself and your body in a holistic and balanced way.
Why the Freedom and Strength Program?
We believe that gaining both strength and mobility to all areas of your body is important, but it is important to keep the balance.
Too much of one or the other can cause pain in the body - having too much mobility where you have no strength is an issue and too much strength will mean you have no mobility.
Combining them both will ensure your muscles and body are on a well balanced journey to self-improvement.
Core and Glutes Workout
These Core and Glutes workouts will target exactly that. Each 40 minute workout will include a range of exercises that are targeted to work your core and glutes to ensure we build strength to help support your lower back. Both Glute and Core workouts follow the same format but contain different exercises to ensure you are challenging your muscles in different ways.
Stretching and Mobility
This stretch and mobility workout will get your body moving and feeling better. These stretches will aim to lengthen your muscles including you glutes, hips, lower back and hamstrings which all play a bit part in your lower back pain. Having these areas targeted will help reduce your lower back pain and also get you moving more freely.
Glutes and Core Activation
Sometimes we can go straight into exercises and not really know how to do it correctly. This can lead to injury or just not getting the results you need. Properly activating your core and glutes allows you to focus on doing the exercises correctly and activates the right muscles. This will ensure you get the most out of the exercises and get the best results possible.
Freedom and Strength Program - Lower Back Series
Frequently Asked Questions
How Long should I do this for?
We suggest following this program for at least 8-12weeks. This will give your body time to adapt to the exercises and begin showing improvements.
How long are the sessions?
Each session is around 40 minutes.
What Equipment do I need?
You will need a Yoga mat, Chair, Booty Band (optional) and a Towel (if needed).
Why this Program?
We believe that gaining both strength and mobility to all areas of your body is important, but it is important to keep the balance.
Too much of one or the other can cause pain in the body - having too much mobility where you have no strength is an issue and too much strength will mean you have no mobility.
Combining them both will ensure your muscles and body are on a well balanced journey to self improvement.
I am just a beginner, can I still use this program?
Of course! Everyone needs to start somewhere. If you are just starting your health and wellness journey then the program may not be easy to start with, but with consistency it will get easier and you will get better.
Try to not force a stretch in the mobility class or to over work your muscles with the strengthening classes. It is important to listen to your body and how it is feeling.
We offer various different levels that will help you slowly
progress as you get stronger and more mobile.
What if I currently have a major injury?
Please note this is not a rehab program. If you have any concerning injuries, please ensure you see a Physiotherapist or your Remedial Massage Therapist.
If you are already working with a specialist, please see if this program will work with your rehab program.
How do I know if I am doing the exercises correctly?
This program contains activation videos. One is on how to activate your core and one on how to activate your glutes.
We advise you to watch these videos first to ensure you know what it feels like when you are working the right muscle groups during core and glute workouts.
How to use this Program
We recommend you do this program at least 3-4 times a week.
You should aim for 2 sessions per week of the core and glute workouts and 2 stretch & mobility classes per week.
Your Instructor Lisa Elwell
After 13 years of working as a personal trainer and teaching group fitness classes, not to mention 7 years as a remedial massage therapist, Lisa knows all too well how important it is too look after your body.
Lisa realised that people sometimes need a little extra help to make changes and take care of their health.
This led to the creation of a group style program to help strengthen the back and gain mobility throughout the body, The Freedom and Strength Program - Lower Back Series.
