How does your low back feel? Tight, painful, or restricted?
We're here to help. With this program, you can:
- Reduce pain
- Improve range of motion
- Build a strong, resilient core to support your back
Kaari programs are comprehensive and easy to follow.
- Accessible to all fitness levels
- Gradual approach to building strength and stability
- Based on exercise science
- Flexible scheduling: do your exercises around your existing routine, in your own time
- Built-in recovery and relaxation to maximize gains
- Flexible pricing: pay upfront or in monthly installments
- Option to add Concierge Service and have your exercises delivered to your inbox daily
- A broad, holistic approach that enhances your entire wellbeing
At the end of your program, you'll have:
- A lumbar spine that is both mobile AND stable
- Tools to maintain low back health
- Know-how to prevent injury in the long run
- Confidence in your low back’s strength and resilience
- Techniques to optimize post-workout recovery
- Awareness of the relevant anatomical features and muscles
- Myofascial release techniques to maintain tissue health, release tension, and boost muscle recovery
- Lifetime access to the course content
Kaari programs start at less than $1.50/ day. We believe that feeling good and moving well should be within everyone's reach!
Are you frustrated with a painful low back that limits your movement or squat mechanics? Or annoying, recurring discomfort that flares up after workouts?
It's estimated that approximately 80% of the population struggles with low back pain at some point in their lives. Even more frustrating: many peoples' pain is "non-specific", meaning there's no obvious mechanical issue that's causing it! Back pain is a complex issue, and so it requires a nuanced approach that goes beyond just "strengthening the core".
This course is for you if:
- you have recurring low pain
- certain movements predictably cause flare-ups
- are unsure how to "engage your core"
- don't know how to maintain appropriate mobility
- deal with chronic stiffness or feel limited in your range of motion
- stretching provides temporary relief, but doesn't solve the issue for good
- poor low back function is limiting you in your workouts
- go through cycles of tissue irritation that come and go
- need better tools to improve post-workout recovery
- want to maintain low back health post-injury
Kaari programs take a comprehensive and gradual approach to building strength and function. Even more importantly, we give you the tools and knowledge to maintain your low back health so that you can enjoy the activities you love, pain-free.
Here's what to expect:
- an average of 15-25 minutes of exercises/ day, 12 week program
- easy-to-complete movements: simply follow along with videos of each exercise
- minimal equipment needed
- a science-informed approach to build strength safely and gradually
- learn to move efficiently and improve your movement mechanics
- targeted myofascial release to alleviate common tension spots, aid recovery, boost tissue hydration and improve range of motion
- built-in guided recovery and relaxation, because that's where the gains happen!
Options for upgrades:
Concierge service
- simplify your life by getting your exercises delivered to your inbox daily. This is an excellent option for those of us that do better with structure and accountability! Simply select the Concierge Service pricing option of your choice when you're checking out
Bespoke Coaching
- need something totally tailored to your body, training and schedule? We'll build a program for you from scratch and guide you through it on a day-by-day basis
- contact us to see how we can help you achieve your goals
- Bespoke Coaching includes daily interaction with a Coach, bi-weekly check-ins, and as much support as needed
Training good function, from all angles.
Our program covers all the bases to train a low back that is both mobile and strong:
- achieving good range of motion throughout the spine
- learning to both stabilize and articulate the spine
- teaching the relevant muscles to engage and support the low back
- progressive overload: gradually adding challenge to build strength
- learning to create and maintain muscular support through movement, since this is ultimately how we want our joints to work in real-life situations!
- addressing other factors that may be contributing to pain, such as high stress levels, postural habits, and poor body awareness
An injury-proof low back: it's a team effort.
To create true resilience and good function in the low back, we of course want to train the muscles that create direct support for the lumbar spine so that they can handle the demands of the activities you love, as well as the challenges of daily life. But for true durability, we need to zoom out even more: all the areas around the low back affect its function as well! Factors such as suboptimal pelvic stability, poor body awareness, limited mobility in the upper back, chronically tense muscles, and even high stress levels can all contribute to low back pain.
This is why our program addresses all the big picture issues that can affect the function of the low back. Everything in the body is connected, so the whole team needs to get on board for the low back to work efficiently!
Also a team effort: your interaction with us. Leave comments and ask questions on any of the exercise videos so that we can support you through your program.
Challenge + recovery = a strong, healthy spine!
In order to strengthen any muscle, joint or region of the body, we need to first apply some challenge, and then let the tissues rest and prepare for the next workout. Without adequate recovery, we never give ourselves time for the strengthening adaptation to occur, and just end up spinning our wheels without making progress.
Here at Kaari, we take recovery VERY seriously! You can expect your program to include myofascial release techniques, light mobility work, and accessible relaxation techniques, all built into your daily exercises to help you recharge your batteries.
Example Curriculum
Welcome!
Available in
days
days
after you enroll
- Let's start! Program introduction & FAQs (3:26)
- Injury prevention & efficient movement, in simple terms (2:38)
- Recovery: an important - and enjoyable- part of your training! (3:57)
- Some concepts: building foundations & frequent exposure (5:39)
- What does "owning your range" & "progressive overload mean"? (4:26)
- Novelty & variability: we're not robots! (1:52)
- Demystifying myofascial release (5:16)
WEEK 1
Available in
days
days
after you enroll
- Let's start! Program introduction & FAQs (3:26)
- Demystifying myofascial release (5:16)
- Program Introduction, Weeks 1-4 (5:13)
- Day 1, Exercise 1: General Mobility & Stability: Thoracolumbar Fascia Myofascial Release (3:48)
- Day 1, Exercise 2: General Mobility & Stability: Mellow Seated Spine Flow (16:01)
- Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (At Wall) (6:53)
- Day 2, Exercise 2: Lateral Hip: Standing Gluteus Medius Hip Abduction (3:49)
- Day 3, Exercise 1: Core: Pelvic Clock - Standing (6:59)
- Day 3, Exercise 2: Core: Seated QL Hip Hikes (6:32)
- Day 4, Exercise 1: Posterior Hip: Myofascial Release - Plantar Fascia (5:59)
- Day 4, Exercise 2: Posterior Hip: Block Step-Ups (4:49)
- Day 5, Exercise 1: General Function//Thoracic Mobility: Seated Bird-Dog (6:21)
- Day 5, Exercise 2: General Function//Thoracic Mobility: Mellow Standing Spine Flow (6:21)
- Day 5, Exercise 3: General Function//Thoracic Mobility: Passive Thoracic Extension (7:45)
- Day 6, Exercise 1: Anterior Hip: Supine Quad & Hip Flexor Stretch (4:34)
- Day 6, Exercise 2: Anterior Hip: Split Stance Knee Dips (5:20)
- Day 7, Exercise 1: Relaxation: Body Scan (14:47)
WEEK 2
Available in
days
days
after you enroll
- Injury prevention & efficient movement, in simple terms (2:38)
- Day 1, Exercise 1: General Mobility & Stability: Thoracolumbar Fascia Myofascial Release (3:48)
- Day 1, Exercise 2: General Mobility & Stability: Mellow Seated Spine Flow (16:01)
- Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (At Wall) (6:53)
- Day 2, Exercise 2: Lateral Hip: Standing Gluteus Medius Hip Abduction (3:49)
- Day 3, Exercise 1: Core: Pelvic Clock - Standing (6:59)
- Day 3, Exercise 2: Core: Seated QL Hip Hikes (6:32)
- Day 4, Exercise 1: Posterior Hip: Myofascial Release - Plantar Fascia (5:59)
- Day 4, Exercise 2: Posterior Hip: Block Step-Ups (4:49)
- Day 5, Exercise 1: General Function//Thoracic Mobility: Seated Bird-Dog (6:21)
- Day 5, Exercise 2: General Function//Thoracic Mobility: Mellow Standing Spine Flow (6:21)
- Day 5, Exercise 3: General Function//Thoracic Mobility: Passive Thoracic Extension (7:45)
- Day 6, Exercise 1: Anterior Hip: Supine Quad & Hip Flexor Stretch (4:34)
- Day 6, Exercise 2: Anterior Hip: Split Stance Knee Dips (5:20)
- Day 7, Exercise 1: Relaxation: Body Scan (14:47)
WEEK 3
Available in
days
days
after you enroll
- Recovery: an important - and enjoyable- part of your training! (3:57)
- Day 1, Exercise 1: Core//General Mobility & Stability: Lumbar Extensor Myofascial Release At Wall (4:55)
- Day 1, Exercise 2: Core//General Mobility & Stability: Energizing Standing Spine Flow (7:12)
- Day 2, Exercise 1: Hip Stability: Adductor Myofascial Release (Foam Roller) (7:22)
- Day 2, Exercise 2: Hip Stability: Basic Hip Co-Contraction (6:01)
- Day 3, Exercise 1: Core//Adductors: Lumbar Support - Glutes & Lats (Seated) (6:56)
- Day 3, Exercise 2: Core//Adductors: Side-Lying Adductor Activation (9:48)
- Day 3, Exercise 3: Core//Adductors: Prone Lumbar Release (7:14)
- Day 4, Exercise 1: Posterior Hip: Hamstrings Myofascial Release (Seated) (8:29)
- Day 4, Exercise 2: Posterior Hip: Standing Glute Max Activation - Extension & External Rotation (5:20)
- Day 5, Exercise 1: General Function//Thoracic Mobility: Quadratus Lumborum Myofascial Release (6:42)
- Day 5, Exercise 2: General Function//Thoracic Mobility: Standing QL Hip Hikes (3:18)
- Day 5, Exercise 3: General Function//Thoracic Mobility: Thoracic Rotation In Lunge 1 (6:21)
- Day 6, Exercise 1: Anterior Hip: Standing Quad Stretch (3:01)
- Day 6, Exercise 2: Anterior Hip: Cross-Body Adduction (7:21)
- Day 7, Exercise 1: Relaxation: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 4
Available in
days
days
after you enroll
- Some concepts: building foundations & frequent exposure (5:39)
- Day 1, Exercise 1: Core//General Mobility & Stability: Lumbar Extensor Myofascial Release At Wall (4:55)
- Day 1, Exercise 2: Core//General Mobility & Stability: Energizing Standing Spine Flow (7:12)
- Day 2, Exercise 1: Hip Stability: Adductor Myofascial Release (Foam Roller) (7:22)
- Day 2, Exercise 2: Hip Stability: Basic Hip Co-Contraction (6:01)
- Day 3, Exercise 1: Core//Adductors: Lumbar Support - Glutes & Lats (Seated) (6:56)
- Day 3, Exercise 2: Core//Adductors: Side-Lying Adductor Activation (9:48)
- Day 3, Exercise 3: Core//Adductors: Prone Lumbar Release (7:14)
- Day 4, Exercise 1: Posterior Hip: Hamstrings Myofascial Release (Seated) (8:29)
- Day 4, Exercise 2: Posterior Hip: Standing Glute Max Activation - Extension & External Rotation (5:20)
- Day 5, Exercise 1: General Function//Thoracic Mobility: Quadratus Lumborum Myofascial Release (6:42)
- Day 5, Exercise 2: General Function//Thoracic Mobility: Standing QL Hip Hikes (3:18)
- Day 5, Exercise 3: General Function//Thoracic Mobility: Thoracic Rotation In Lunge 1 (6:21)
- Day 6, Exercise 1: Anterior Hip: Standing Quad Stretch (3:01)
- Day 6, Exercise 2: Anterior Hip: Cross-Body Adduction (7:21)
- Day 7, Exercise 1: Relaxation: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 5
Available in
days
days
after you enroll
- What does "owning your range" & "progressive overload mean"? (4:26)
- Program Introduction, Weeks 5-8 (2:50)
- Day 1, Exercise 1: General Mobility & Stability: Pelvic Clock - Supine (10:10)
- Day 1, Exercise 2: General Mobility & Stability: Transverse Abdominus Activation (9:18)
- Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
- Day 2, Exercise 2: Lateral Hip: Side-Lying Gluteus Medius Leg Raise (9:24)
- Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
- Day 3, Exercise 2: Adductors: Adductor Strength (4:11)
- Day 3, Exercise 3: Adductors: Mellow Adductor Flow (4:53)
- Day 4, Exercise 1: Posterior Hip: Myofascial Release - Hamstrings (5:33)
- Day 4, Exercise 2: Posterior Hip: Psoas & Glutes (8:39)
- Day 4, Exercise 3: Posterior Hip: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
- Day 5, Exercise 1: General Function//Thoracic Mobility: Upper Trapezius & Rhomboids Myofascial Release (9:12)
- Day 5, Exercise 3: General Function//Thoracic Mobility: Quadratus Lumborum Side Crunches (6:11)
- Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Lata Myofascial Release (12:08)
- Day 6, Exercise 2: Anterior Hip: Eccentric Psoas Strength on Block (6:14)
- Day 7, Exercise 1: Relaxation: 3-Part Breath Meditation (9:20)
WEEK 6
Available in
days
days
after you enroll
- Novelty & variability: we're not robots! (1:52)
- Day 1, Exercise 1: General Mobility & Stability: Pelvic Clock - Supine (10:10)
- Day 1, Exercise 2: General Mobility & Stability: Transverse Abdominus Activation (9:18)
- Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
- Day 2, Exercise 2: Lateral Hip: Side-Lying Gluteus Medius Leg Raise (9:24)
- Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
- Day 3, Exercise 2: Adductors: Adductor Strength (4:11)
- Day 3, Exercise 3: Adductors: Mellow Adductor Flow (4:53)
- Day 4, Exercise 1: Posterior Hip: Myofascial Release - Hamstrings (5:33)
- Day 4, Exercise 2: Posterior Hip: Psoas & Glutes (8:39)
- Day 4, Exercise 3: Posterior Hip: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
- Day 5, Exercise 1: General Function//Thoracic Mobility: Upper Trapezius & Rhomboids Myofascial Release (9:12)
- Day 5, Exercise 3: General Function//Thoracic Mobility: Quadratus Lumborum Side Crunches (6:11)
- Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Lata Myofascial Release (12:08)
- Day 6, Exercise 2: Anterior Hip: Eccentric Psoas Strength on Block (6:14)
- Day 7, Exercise 1: Relaxation: 3-Part Breath Meditation (9:20)
WEEK 7
Available in
days
days
after you enroll
- Day 1, Exercise 1: General Mobility & Stability: 3D Hip Awareness (10:26)
- Day 1, Exercise 2: General Mobility & Stability: Active Transverse Abdominus Twists (7:29)
- Day 2, Exercise 1: Hip Function: Piriformis Myofascial Release (7:42)
- Day 2, Exercise 2: Hip Function: 360 Hip Strength (5:44)
- Day 2, Exercise 3: Hip Function: Cat Pulling Its Tail (11:48)
- Day 3, Exercise 1: Adductors: Adductor Myofascial Release (Foam Roller) (7:22)
- Day 3, Exercise 2: Adductors: Adductor Strength for Squatting (5:25)
- Day 3, Exercise 3: Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
- Day 4, Exercise 1: Posterior Chain: Gluteus Maximus Myofascial Release (4:55)
- Day 4, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
- Day 4, Exercise 3: Posterior Chain: Eccentric Hamstrings - Pyramid Pose (6:02)
- Day 5, Exercise 1: Core & Thoracic Mobility: Quadratus Lumborum and Obliques (11:33)
- Day 5, Exercise 2: Core & Thoracic Mobility: Kneeling Thoracic Rotation (6:35)
- Day 5, Exercise 3: Core & Thoracic Mobility: Thoracic Mobility Flow (14:12)
- Day 6, Exercise 1: Anterior Hip: Three-Part Quad Stretch (6:33)
- Day 6, Exercise 2: Anterior Hip: Flow for Quads and Hip Flexors (11:55)
- Day 7, Exercise 1: Relaxation: Jellyfish Breathing Meditation (12:54)
WEEK 8
Available in
days
days
after you enroll
- Day 1, Exercise 1: General Mobility & Stability: 3D Hip Awareness (10:26)
- Day 1, Exercise 2: General Mobility & Stability: Active Transverse Abdominus Twists (7:29)
- Day 2, Exercise 1: Hip Function: Piriformis Myofascial Release (7:42)
- Day 2, Exercise 2: Hip Function: 360 Hip Strength (5:44)
- Day 2, Exercise 3: Hip Function: Cat Pulling Its Tail (11:48)
- Day 3, Exercise 1: Adductors: Adductor Myofascial Release (Foam Roller) (7:22)
- Day 3, Exercise 2: Adductors: Adductor Strength for Squatting (5:25)
- Day 3, Exercise 3: Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
- Day 4, Exercise 1: Posterior Chain: Gluteus Maximus Myofascial Release (4:55)
- Day 4, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
- Day 4, Exercise 3: Posterior Chain: Eccentric Hamstrings - Pyramid Pose (6:02)
- Day 5, Exercise 1: Core & Thoracic Mobility: Quadratus Lumborum and Obliques (11:33)
- Day 5, Exercise 2: Core & Thoracic Mobility: Kneeling Thoracic Rotation (6:35)
- Day 5, Exercise 3: Core & Thoracic Mobility: Thoracic Mobility Flow (14:12)
- Day 6, Exercise 1: Anterior Hip: Three-Part Quad Stretch (6:33)
- Day 6, Exercise 2: Anterior Hip: Flow for Quads and Hip Flexors (11:55)
- Day 7, Exercise 1: Relaxation: Jellyfish Breathing Meditation (12:54)
WEEK 9
Available in
days
days
after you enroll
- Program Introduction, Weeks 9-12 (2:15)
- Day 1, Exercise 1: General Mobility & Stability: Sacroiliac Reset (5:34)
- Day 1, Exercise 2: General Mobility & Stability: Core Activation - Parighasana (6:34)
- Day 1, Exercise 3: General Mobility & Stability: Core & Legs Coordination for Lumbar Support (11:13)
- Day 2, Exercise 1: Lateral Hip: Gluteus Medius Leg Lifts (5:21)
- Day 2, Exercise 2: Lateral Hip: Squishy Surface Hip Stability Challenge (Introductory) (5:20)
- Day 3, Exercise 1: Adductors: Adductor Bridge Lifts (5:44)
- Day 3, Exercise 2: Adductors: Dynamic Hip Co-Contraction & Coordination (11:25)
- Day 3, Exercise 3: Adductors: Supta Baddha Konasana (13:02)
- Day 4, Exercise 1: Posterior Hip: Posterior Hip Myofascial Release (At Wall) (5:24)
- Day 4, Exercise 2: Posterior Hip: Glute Bridge Plus (7:21)
- Day 4, Exercise 3: Posterior Hip: Hip External Rotation, A Little Bit of Load (4:53)
- Day 5, Exercise 1: Core: Core - Quadratus Lumborum & Side Plank (6:44)
- Day 5, Exercise 2: Core: Segmental Control and Lumbar Cat/Cow (6:35)
- Day 5, Exercise 3: Core: Side-Lying Thoracic Rotation (5:20)
- Day 6, Exercise 1: Anterior Hip: Hip Flexor Activation Flow (7:04)
- Day 6, Exercise 2: Anterior Hip: Hip Flexor Leg Lifts (4:52)
- Day 7, Exercise 1: Relaxation: Legs Up The Wall (14:17)
WEEK 10
Available in
days
days
after you enroll
- Day 1, Exercise 1: General Mobility & Stability: Sacroiliac Reset (5:34)
- Day 1, Exercise 2: General Mobility & Stability: Core Activation - Parighasana (6:34)
- Day 1, Exercise 3: General Mobility & Stability: Core & Legs Coordination for Lumbar Support (11:13)
- Day 2, Exercise 1: Lateral Hip: Gluteus Medius Leg Lifts (5:21)
- Day 2, Exercise 2: Lateral Hip: Squishy Surface Hip Stability Challenge (Introductory) (5:20)
- Day 3, Exercise 1: Adductors: Adductor Bridge Lifts (5:44)
- Day 3, Exercise 2: Adductors: Dynamic Hip Co-Contraction & Coordination (11:25)
- Day 3, Exercise 3: Adductors: Supta Baddha Konasana (13:02)
- Day 4, Exercise 1: Posterior Hip: Posterior Hip Myofascial Release (At Wall) (5:24)
- Day 4, Exercise 2: Posterior Hip: Glute Bridge Plus (7:21)
- Day 4, Exercise 3: Posterior Hip: Hip External Rotation, A Little Bit of Load (4:53)
- Day 5, Exercise 1: Core: Core - Quadratus Lumborum & Side Plank (6:44)
- Day 5, Exercise 2: Core: Segmental Control and Lumbar Cat/Cow (6:35)
- Day 5, Exercise 3: Core: Side-Lying Thoracic Rotation (5:20)
- Day 6, Exercise 1: Anterior Hip: Hip Flexor Activation Flow (7:04)
- Day 6, Exercise 2: Anterior Hip: Hip Flexor Leg Lifts (4:52)
- Day 7, Exercise 1: Relaxation: Legs Up The Wall (14:17)
WEEK 11
Available in
days
days
after you enroll
- Day 1, Exercise 1: General Mobility & Stability: Flowing Movement for Core Support (7:32)
- Day 1, Exercise 2: General Mobility & Stability: Team Effort Abs (6:15)
- Day 1, Exercise 3: General Mobility & Stability: Prone Lumbar Release (7:14)
- Day 2, Exercise 1: Lateral Hip: Kneeling Half Moon Leg Raises (5:38)
- Day 2, Exercise 2: Lateral Hip: Glute Med Standing Sequence (9:27)
- Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
- Day 3, Exercise 2: Adductors: Side Plank Adductor Mini-Workout (6:48)
- Day 3, Exercise 3: Adductors: Full ROM Adductor Activation (11:54)
- Day 4, Exercise 1: Posterior Hip: Myofascial Release for Foot Mobility (5:03)
- Day 4, Exercise 2: Posterior Hip: Posterior Chain, All Together (11:13)
- Day 4, Exercise 3: Posterior Hip: Glutes & Hammies - Warrior 3 & Crane (4:58)
- Day 5, Exercise 1: Core & Thoracic Mobility: Segmental Control & Thoracic Cat/Cow (5:52)
- Day 5, Exercise 2: Core & Thoracic Mobility: Resisted Thoracic Rotation (3:51)
- Day 5, Exercise 3: Core & Thoracic Mobility: Diagonal Dead Bug (8:01)
- Day 6, Exercise 1: Anterior Hip: Vastus Lateralis Myofascial Release (11:42)
- Day 6, Exercise 2: Anterior Hip: Hip Flexor Strength (10:09)
- Day 7, Exercise 1: Relaxation: 10-Count Breath Meditation (7:59)
WEEK 12
Available in
days
days
after you enroll
- Day 1, Exercise 1: General Mobility & Stability: Flowing Movement for Core Support (7:32)
- Day 1, Exercise 2: General Mobility & Stability: Team Effort Abs (6:15)
- Day 1, Exercise 3: General Mobility & Stability: Prone Lumbar Release (7:14)
- Day 2, Exercise 1: Lateral Hip: Kneeling Half Moon Leg Raises (5:38)
- Day 2, Exercise 2: Lateral Hip: Glute Med Standing Sequence (9:27)
- Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
- Day 3, Exercise 2: Adductors: Side Plank Adductor Mini-Workout (6:48)
- Day 3, Exercise 3: Adductors: Full ROM Adductor Activation (11:54)
- Day 4, Exercise 1: Posterior Hip: Myofascial Release for Foot Mobility (5:03)
- Day 4, Exercise 2: Posterior Hip: Posterior Chain, All Together (11:13)
- Day 4, Exercise 3: Posterior Hip: Glutes & Hammies - Warrior 3 & Crane (4:58)
- Day 5, Exercise 1: Core & Thoracic Mobility: Segmental Control & Thoracic Cat/Cow (5:52)
- Day 5, Exercise 2: Core & Thoracic Mobility: Resisted Thoracic Rotation (3:51)
- Day 5, Exercise 3: Core & Thoracic Mobility: Diagonal Dead Bug (8:01)
- Day 6, Exercise 1: Anterior Hip: Vastus Lateralis Myofascial Release (11:42)
- Day 6, Exercise 2: Anterior Hip: Hip Flexor Strength (10:09)
- Day 7, Exercise 1: Relaxation: 10-Count Breath Meditation (7:59)
A little bit about myofascial release
Myofascial release is a safe and pleasant technique that we love including in our programs! Myofascial release:
- is an excellent way to maintain range of motion and tissue health
- boost muscle recovery and increase hydration
- provides a wonderful opportunity for nervous system recovery- a crucial part of our overall wellbeing, ability to move well and feel good in your body
- can act as both a pre-workout warmup or cool down, making it a versatile tool to have in your mobility maintenance toolkit
- equips you with personalized techniques to maintain tissue health well beyond the end of your program
Our programs are proud to exclusively use RadRoller myofascial release tools- we’ve found these to be the most versatile and high quality implements out there. With a variety of sizes and degrees of firmness to choose from, you can select something that will work for your unique body. Additionally, all RadRoller tools have a pleasant anti-slip surface that makes it easy to keep the tools in place. Plus, you'll get a discount when you shop with the link above!
For recovery purposes, we recommend the Recovery Rounds, which have a nice amount of give to them, making for a gentler and more relaxing experience. We also love the classic Rad Roller- perfect for common tension spots around the neck, shoulders and upper back.
Psst! Want to get rid of your low back pain, but not quite ready to commit to a 12-week program?
Totally understandable. In that case, you might consider our 4-week low back pain program. While it's not as comprehensive as the full program, it offers practical tips for immediate pain relief, strengthening techniques to improve your low back function, and a more condensed approach to manage discomfort on a day-to-day basis. Click below to check out this program!
Not quite what you were looking for?
Check out some of our other programs below. Better yet, drop us a line to let us know what resources you'd like to support your well-being, recovery, mobility and injury-prevention needs. Email [email protected] with your wishlist and we'll see what we can do!
Meet your instructor!
Jenni Tarma is a lifelong athlete, endurance runner, RRCA Endurance coach, CrossFit athlete and CF- L1 trainer, and a full-time yoga teacher. She specializes in working with an active population and coaches everyone from elite athletes to casual weekend golfers and hikers looking to feel better in their bodies. She has multiple advanced certifications in anatomy, physiology and biomechanics, and is a lead teacher in the Carolina Yoga 200hr teacher training program, where she has mentored dozens of new yoga teachers. She is also a senior teacher in the Yoga Medicine 500hr program, and has created continuing education courses on teaching yoga to athletes for the YM community.
She is an enthusiastic writer who has contributed articles to Yoga Journal, Healthline, Weight Watchers, OpenFit, Reebok and Yoga Medicine®’s online forum among others, and recently released an e-book on hamstring tendon injuries.
Jenni and the Kaari team are excited to work with you! We can't wait to help you move and feel your best.
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