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This exercise targets: sciatica pain caused by spinal stenosis For this exercise, you will need: an exercise mat Rest your head and back on the exercise mat, hold your knees together and bent, and place your feet flat on the floor. Raise your knees toward your chest, but make sure...

This exercise targets: sciatica pain caused by a herniated disc For this exercise, you will need: an exercise mat The “upper body upward press”, or Cobra, is an advanced form of sciatica stretching for herniated-disc extension. Before trying this stretching exercise, get used to “Rise on elbows” extensions, which is...

This exercise targets: quadriceps, hamstrings and glutes For this exercise, you will need: two dumbbellsStand with your back straight and your feet shoulder-width apart. Step forward in an elongated stride and place one foot in front of you. Most of your weight is on your front foot. Your other foot...

This exercise targets: hamstrings, quadriceps, inner thighs and glutesFor this exercise, you will need: an exercise ball Place an exercise ball between your legs. Take a wide stance with your toes pointing out to the sides. Your back is straight, and your chest and head are up. Slightly bend your...

This exercise targets: glutes, hamstrings and lower backFor this exercise, you will need: an exercise mat and a stepper or something elevated  Lie on your back with your knees in a straight angle. Place your feet on a stepper. Keep your feet and knees together. Your arms are by your...

This exercise targets: glutes, hamstrings and lower backFor this exercise, you will need: an exercise mat and a stepper or something elevated  Lie on your back with your knees in a straight angle. Place your feet on a stepper. Keep your feet and knees together. Your arms are by your...

This exercise targets: chest, triceps, shoulders, abs, glutes, legs For this exercise, you will need: two dumbbells and an exercise ball  Place your head and shoulders on a fitness ball. Your feet are shoulder width-apart and your legs are forming 90 degree angle in your knees. Make sure your knees...

This exercise targets: chest, shoulders, glutes, legs For this exercise, you will need: two dumbbells and an exercise ball Place your head and shoulders on a fitness ball. Position your feet shoulder-width apart, and  form a 90 degree angle in your knees. Your knees, hips and back are stable and...

4.    Total body workout - low intensity cardio workout: jogs in place This exercise targets: calves, hamstrings, quadriceps, glutes, shoulders, back muscles and abdominals      For this exercise, you will need: no equipmentStand relaxed with your feet shoulder-width apart while pushing your arms overhead.  Try to kick high, as if you're...

This exercise targets: calves, hamstrings, quadriceps, glutes, shoulders, hips, back muscles and abdominals      For this exercise, you will need: no equipmentBegin by standing up straight with your feet together and let your arms hang down by your sides. Jump just off of the ground and spread your legs, while quickly...