Back & Spine

Back & Spine

100 Episodes

Every Essentrics workout lengthens and strengthens the musculature of the full body. Within this collection, you will find full-body exercises that will strengthen and/or stretch the back and spine.

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Back & Spine
  • Desk Workout: Spine Mobility

    Episode 1

    Instructor: Sahra Esmonde-White
    Level: All levels
    Pace: Slow
    Components: All standing
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Posture, Toning, Strengthening, Desk
    Focus: Upper Body, Abs, Arms, Back, Spine, Core, Pectorals, Chest, Quads, Ribs, Waist

    A strong spine and goo...

  • Desk Workout: Back Strength & Posture Boost

    Episode 2

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: All standing
    Objectives: Posture, Toning, Strengthening, Desk
    Focus: Full Body, Abs, Arms, Back, Spine, Core, Groin, Hips, Legs, Quads, Thighs, Waist

    This mini workout will help you build core and back strength, so that y...

  • Desk Workout: Hand & Wrist Mobility

    Episode 3

    Instructor: Gail Garceau
    Level: Beginner
    Pace: Slow
    Components: Seated
    Objectives: Connective Tissue, Energy Boost, Mobility, Range of Motion, Pain Relief, Posture, Restore, Healing, Stress Relief, Yoga, Desk, Arthritis, Back Pain, Frozen Shoulder
    Focus: Upper Body, Arms, Back, Spine, Hands, Wris...

  • Desk Workout: Energy Boost & Circulation

    Episode 4

    Instructor: Amanda Cyr
    Level: Beginner
    Pace: Medium
    Components: All standing
    Objectives: Cardio, Energy Boost, Mobility, Range of Motion, Posture, Stress Relief, Relaxation, Desk
    Focus: Full Body, Lower Body, Arms, Back, Spine, Hands, Wrists, Fingers, Hips, Knees, Legs, Ribs, Shoulders, Thighs, W...

  • Desk Workout: Lower Back Release

    Episode 5

    Instructor: Gail Garceau
    Level: Beginner
    Pace: Slow
    Components: Standing, Barre, Seated
    Objectives: Connective Tissue, Flexibility, Stretching, Hockey, Mobility, Range of Motion, Pain Relief, Posture, Stress Relief, Back Pain, Desk
    Focus: Upper Body, Back, Spine, Core, Hips, Neck, Pectorals, Ches...

  • Desk Workout: Posture & Deep Breathing

    Episode 6

    Instructor: Ellyn Ochs
    Level: All levels
    Pace: Slow
    Components: All standing
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Posture, Restore, Healing, Stress Relief, Relaxation, Desk
    Focus: Full Body, Abs, Arms, Back, Spine, Core, Knees, Pectorals, Chest, Ribs, Shoulders, Waist
    ...

  • Desk Workout: Unlock Your Spine

    Episode 7

    Instructor: Gail Garceau
    Level: Intermediate
    Pace: Medium
    Components: Standing & Barre
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Posture, Restore, Healing, Stress Relief, Back Pain, Desk
    Focus: Upper Body, Back, Spine, Core, IT Band, Pectorals, Chest, Ribs...

  • Desk Workout: Posture Repair

    Episode 8

    Instructor: Gail Garceau
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Connective Tissue, Energy Boost, Range of Motion, Mobility, Posture, Stress Relief, Toning, Strengthening, Back Pain, Desk
    Focus: Upper Body, Back, Spine, Groin, Hamstrings, Hips, Pectorals, Chest...

  • Desk Workout: Decompress Your Spine & Stretch Your Hip Flexors

    Episode 9

    Instructor: Amanda Cyr
    Level: Beginner
    Pace: Slow
    Components: All standing
    Objectives: Connective Tissue, Mobility, Range of Motion, Posture, Stress Relief, Relaxation, Back Pain, Desk
    Focus: Full Body, Back, Spine, Core, Pectorals, Chest, Shoulders, Waist

    We all know that sitting can cause poo...

  • Desk Workout: Back & Shoulder Tension Relief

    Episode 10

    Instructor: Ellyn Ochs
    Level: Beginner
    Pace: Slow
    Components: All standing
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Posture, Restore, Healing, Stress Relief, Relaxation, Back Pain, Desk
    Focus: Full Body, Upper Body, Back, Spine, Neck, Pectorals, Chest, Ribs, Shoulders

    Rel...

  • Desk Workout: Brain Activation & Blood Flow Stimulation

    Episode 11

    Instructor: Gail Garceau
    Level: Intermediate
    Pace: Medium
    Components: Standing & Barre
    Objectives: Cardio, Energy Boost, Mobility, Range of Motion, Posture, Running, Toning, Strengthening, Weight loss, Desk
    Focus: Upper Body, Back, Spine, Butt, Glutes, Core, Hips, IT Band, Legs, Pectorals, Chest,...

  • Desk Workout: Hip & Low Back Release

    Episode 12

    Instructor: Ellyn Ochs
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Restore, Healing, Stress Relief, Relaxation, Desk
    Focus: Lower Body, Back, Spine, Groin, Hamstrings, Hips, IT Band, Knees, Legs, Psoas, Quads, Thighs

    ...

  • Desk Workout: Neck, Shoulders & Upper Back Release

    Episode 13

    Instructor: Amanda Cyr
    Level: Beginner
    Pace: Slow
    Components: Seated
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Restore, Healing, Stress Relief, Relaxation, Desk
    Focus: Upper Body, Arms, Back, Spine, Legs, Pectorals, Chest, Shoulders

    Stressi...

  • Total Body Burn with Gail Garceau

    Episode 14

    Instructor: Gail garceau
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Energy boost, Toning, Posture, Strengthening,
    Focus: Full body, Arms, Back, Spine, Butt, Glutes, Core, Hamstrings, Hips, Legs, Pectorals, Chest, Shins, Thighs, Waist

    This 45-minute medium pace...

  • Season 14 Ep. 07: Back Pain Relief

    Episode 15

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow / Medium
    Components: Standing and Barre
    Objectives: Connective Tissue, Flexibility, Stretching, Pain relief, Posture, Back pain
    Focus: Arms, Back, Spine, Calves, Achilles, Shins, Groin, Hamstrings , Hips, Legs, Pectorals, Chest, Ps...

  • Season 14 Ep. 18: Waist Toning

    Episode 16

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow / Medium
    Components: Standing and Floor
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening, Posture
    Focus: Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Core, Groin, Hamstrings, Hips, IT B...

  • Season 14 Ep. 17: Improve Your Balance

    Episode 17

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening
    Focus: Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Hamstrings, Hands, Wrists, Fingers, Hips, IT...

  • Season 14 Ep. 16: Hip & Glute Strengthening

    Episode 18

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow/ Medium
    Components: Standing and Floor
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Posture, Toning, Strengthening
    Focus: Abs, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Hamstrings, Hands, Wrists, ...

  • Season 14 Ep. 15: Zero Impact Cardio

    Episode 19

    Instructor: Miranda Esmonde-White
    Level: Advanced
    Pace: Fast
    Components: All Standing
    Objectives: Cardio, Energy Boost, Flexibility, Mobility, Range of Motion, Posture, Toning, Strengthening
    Focus: Full Body, Ankles, Back, Spine, Butt, Glutes, Feet, Groin, Core, Hamstrings, Hands, Hips, Knees, Le...

  • Season 14 Ep. 14: Hip Strengthening

    Episode 20

    Instructor: Miranda Esmonde-White
    Level: Beginner / Intermediate
    Pace: Slow / Medium
    Components: Standing and Barre
    Objectives: Balance, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening
    Focus: Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Groin, Hamstri...

  • Season 14 Ep. 13: Glute Toning

    Episode 21

    Instructor: Miranda Esmonde-White
    Level: Beginner / Intermediate
    Pace: Slow
    Components: Standing and Barre
    Objectives: Posture, Toning, Strengthening
    Focus: Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Feet, knees, Pectorals, Chest, Psoas, Quads, Ribs, Shoulders, Thighs, Waist

    P...

  • Season 14 Ep. 11: Glute & Hip Stretch

    Episode 22

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening, Posture
    Focus: Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Shins, Core, Hamstrings, Hands, Wrists...

  • Season 14 Ep. 10: Full Body Workout

    Episode 23

    Instructor: Miranda Esmonde-White
    Level: Intermediate / Advanced
    Pace: Slow / Medium
    Components: Standing and Barre
    Objectives: Balance, Cardio, Mobility, Range of Motion
    Focus: Arms, Back, Spine, Core, Hamstrings, Hips, Legs, Pectorals, Chest, Ribs, Shoulders, Thighs, Waist

    Rev up your body wi...

  • Season 14 Ep. 09: Spine Strengthening

    Episode 24

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Toning Strength, Energy boost, Flexibility, Stretching, Mobility, Posture
    Focus: Abs, Back, Spine, Butt, Glutes, Core, Hamstrings, Hips, IT Band, Legs, Pectorals, Chest, Waist

    Strengthen...