Yoga Chair

Hurt my back what do i do?

I hurt mt back at work and I haven’t been able to go into the office. i think it might bee my chair cause its squeekie and annoys me. my husband said it stresses out my back muscles so i shuld get a new chair. im not sure wHattt i dd whether i pulled a muscle or whaT. but its all through my lower back and it hurts so badly.
ive fried heeting and icee but it doesnt seem to do anything. i’ve taken pain meds. should i tri yoga or something? should i get a massage?
wat? please help. thanks in advance
I don’t know how I jurt my back! All i know is that it’s from my chair but can’t afford to get a new chair for work.

I have a fitness question…please read on.?

OK

so I am looking to make myself a new work-out plan
we bought wii fit a few weeks ago. and I love it. and since the weather *sucks* this is my main source of exercise

my rest days will be: Wednesday, Friday, and Sunday
here is what I have so far:
every day I will do 30 minutes of aerobics, the breathing exercise and 3 balance games

now I want to work different parts of my body on different days…so I can tone it and give my other muscles a rest.
so here are the exercises and what muscles they target…please help me come up with a plan on which ones to do Monday, Tuesday, Thursday and Saturday, I want to do some of yoga and some of the strength training every day

Strength training:
*single leg extension- torso,triceps,hip muscles
* pushup/side plank- chest,shoulder,arm muscles
* torso twists- side abdominal muscles
* jack knife- abs
* lunge-thighs
* revolving squat- thigh and back muscles
* single leg twists- side abdominal muscles
* plank- core muscles
* tricep extension- triceps
* arm and leg lift- shoulder and hip muscles
* single arm stand- abdominal and thigh muscles

yoga:
* deep breathing (every day)
* half moon- stretches waist muscles
* warrior- thighs and hips
*tree- legs and back
* sun salutaion- arms and thighs
* standing knee- thighs
* palm tree- ankles and back
*chair- back, legs, abs
* triangle-waist
* downward facing dog- back
* dance- hips and aligns spine
* cobra- back muscles
* bridge- torso and hips
* spinal twist- back and aligns pelvis
*shoulder stand- abs and back

I already have a meal plan…

so

thanks!

Totally Chair Yoga with Kimberlee Bethany Bonura

Totally Chair Yoga with Kimberlee Bethany Bonura

Price: [wpramaprice asin="B004RAGZ94"]

Find More Yoga Chair Products

Critique this routine?

Every other day:
Weights (this month I’m focusing on strength, 3×6, next month hypertrophy, 3×12, the next month endurance 3×15) Will be using the appropriate weight so I’m struggling on the last rep. Doing the 3 sets of each pair before moving onto the next pair:

Squats/Lunges/Stepups/Side Lunges (choosing 1)
Pushups/bench press/Chest flys (choosing 1)
–
Squats/lunges/step ups/side lunges (choosing 1, obv not the same as above)
Pullups/bent over rows/dumbbell pullover (choosing 1)
–
Deadlifts/Romanian deadlifts (choosing 1)
Planks (front & side)/bicycle crunches (15)
–
Chair dips/skull crushers (choosing 1)
Military press/overhead press

On days not doing weights, cardio, choosing one of the following routines:
Spartacus workout from Men’s Health (at first it was my strength, but now it’s cardio)
This elliptical routine: http://www.bengreenfieldfitness.com/2011/08/six-reasons-to-use-an-elliptical-trainer-and-a-killer-elliptical-trainer-workout/
Running (30 seconds on, 45 seconds off, for two miles…try to beat time, not go for distance)

Rest day for when I just don’t feel like it/oversleep, usually 1-2 times a week, preference given for the strength routine.

My main questions: should I incorporate some plyo in between some of the pair for the strength. Should I incorporate some other forms of exercise, such as ballet/barre/dance/pilates? I do incorporate yoga into my stretching, but I don’t do a full hour of yoga, should I incorporate that on an off day?
For the planks/bicycle crunches, it’s choose 1, I’m not doing both. Oh, forgot to include for that the Wood choppers.
Thanks for the feedback!

I’m actually not looking for size (being a chick), but I still include hypertrophy into my routine because I’m not too comfortable with doing a direct transition between strength & endurance. I like to feel out how much extra weight I’ll have to add. I will go for 3 instead of 1 month, though.

I wasn’t really asking for which exercises to do, that’s normally what I do anyway. I choose squats (always do a squat), and then vary between doing a step up or a lunge. But I do appreciate you telling me what you preferred.

If you wouldn’t do planks or bicycle crunches, what would you do instead for the abs? I realize that many of the moves do require stabilization of the core, but what would you do to specifically train it?

I don’t go to the gym: I only have a home gym. I have dumbbells that require collars, a barbell, a swiss ball, and some tubing. I’m considering building a TRX and purchasing kettlebells – more of a firm on the TRX, less firm on the kb.

I don’t

I don’t normally include plyo in my strength…I’ve been influenced by the ladies’ mags…I know better :-/

I’ll increase the sets.

=)

Chair Yoga with Standing Poses

Chair Yoga with Standing Poses

Price: [wpramaprice asin="B004FCI9FC"]

Is this a good workout?

On Monday, Wednesday, and Fridays:
Complete the following body weight circuit with absolutely NO rest in between exercises:
1a. 45-degree lunges (instead of stepping straight out in front, step out and to the side at a 45-degree angle, push off your heel back to start position and alternate) x 15 reps per leg
1b. Jumping jacks x 50 reps (fast as you can go, full range of motion)
1c. Push-ups x 12 reps (if you can’t do regular push-ups, do them off your knees until you get stronger)
1d. Lying hip extensions x 20 reps
1e. Burpees x 10 reps (no push-up at bottom, but include jump at top position)
1f. Squat jumps x 12 reps (explode through the jump; don’t sacrifice form on the lowering phase)
1g. Plank x 30 secs (keep back flat, abs tight, body weight is on forearms and toes only)
1h. High knees x 30 secs (as fast as you can go, brining knees up as high as possible)
This is one circuit. Rest 90 secs and repeat 1-3 times, depending on your fitness level.
On Tuesday, Thursday, and Saturdays:
1. 22 minutes of cardio on the treadmill. After a five-minute warm-up, alternate one minute of high-intensity cardio with two minutes of recovery at a moderate pace.
2. Yoga- Sun Salutations
3. More yoga followed with calisthenics (2 sets of 10 reps):
Butterfly pose with scissor kicks
One-Arm Balance with pushups
Crescent pose with walking lunge
Bridge pose with pelvic tilt
Cat/Dog with leg lift
Tree pose with plie squat
Boat pose with sit-ups
Chair pose with squats

Is this workout good (especially for my midsection and lower body)? Will this give me bulky muscles or the lean kind? Also, will this help shed fat and boost metabolism?

Chair Yoga Class – Clip 08

Paul M. Jerard, Jr. E-RYT 500 going in-depth on teaching a Chair Yoga Class.