COURSE

Aging Gracefully In Your Spine

In this 7 day series, you'll learn how to: improve your seated posture, relieve tension in your lower and upper back, strengthen your low back, and go upside down safely. Two days are dedicated to understanding how tension can become an injury, covering specific spinal injuries, and how to prevent them. Each day is packed with essential lessons and gentle movement, so that you will feel taller, and more at ease in your body. This course is realistic and accessible, and offers simple cues and invaluable information on how to age gracefully in your spine!

Motivation Confidence Resilience Yoga Hatha Yoga Performance Health & Happiness Spirituality Movement

Meet your Teacher

Melissa Kleehammer

Rochester, NY, USA

Melissa devotes her time and study to helping people feel comfortable in their bodies. She is excited to create these Aging Gracefully courses, and hopes that through sharing this content, you find considerable relief, greater awareness of your body and habits, and fuller breath capacity!

7 Days

156 students

5.0 stars

12 min / day

Motivation

English

Lesson 1

How To Sit

It may sound silly, but today covers how to sit in a chair. You'll learn exactly where seated posture begins, and simple cues to make it happen. Use these tips to come to each lesson sitting tall, and ready to go, and apply this information to reduce back pain and eye strain!

Lesson 2

How To Relieve Tension in Your Low Back

Learn why your low back is home to so much tension and strain. There will be a little talk on anatomy, rubber band imagery, and two of the best poses you can do, to relieve discomfort in your low back.

Lesson 3

How To Relieve Tension In Your Upper Back

Learn why your upper back can't seem to stay up, and why your shoulders can't seem to stay back. There will be a little talk on anatomy, and four stretches that take two minutes, and go a long way to improving your posture.

Lesson 4

How To Strengthen Your Low Back

Today is all about your core. Learn what and where these muscles are, and a new way to engage your core that is more than 'pull your belly back to your spine.' Then put this new technique into action with two exercises on your back, as well as a gentle belly back bend.

Lesson 5

How To Understand & Prevent Injury Part 1

Learn how tension becomes pain, and how pain becomes injury. Today's talk covers back strain, bulging/herniated discs, spinal fractures, and sciatica, and includes s'more imagery, and a gentle stretch to prevent and reduce, outer hip and low back tension.

Lesson 6

How To Understand & Prevent Injury Part 2

In Part 2, we continue with how poor posture can create additional dis-ease in the body. Areas of concern include compromising your breath, lungs, and digestive system, headaches, and numbness. A gentle stretch and deep breathing will address each area, relieving your discomfort.

Lesson 7

How To Go Upside Down Safely

Learn about what inverting does for your spine and discs. There will be a little anatomy, cautions for inverting, sponge imagery, and two poses to practice. Gather a block, blanket, chair, and eye pillow, and get ready to feel lighter in your body!

5.0 (9)

Recent Reviews

Carolyn

January 17, 2026

Great class Melissa thank you so much. You did a great job breaking down this material and I intend to go back and repeat the class and integrate these moves into my practice. Until next time 😻😻😻

KatieG

December 2, 2025

I really enjoyed the course, and took my time completing it, returning to different days along the way. At 69, and as someone with osteoporosis, these poses and lessons are spot on for me!! Thank you Melissa, I appreciate your contributions on Insight Timer! 🙏🏼

Cyndi

August 9, 2025

Loved this course . I highly recommend to others experiencing lower back and shoulder pain.

Rachel

July 24, 2025

I suffer with lower bank pain and this has been a very insightful, inspirational and informative course for me. I have learned a lot of simple useful stretches and poses to use everysay. Some great technical information too on why these exercises are so important to our health and wellbeing. Thankyou

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