Easy Exercise Routine for Chronic Pain

Exercising is always something I have struggled with. I always get in a good routine, then have a flare-up and stop going to the gym. Recently I have been trying to balance college, work, extracurriculars, and exercise. So, I have created a mixture of high-intensity exercises mixed with yoga that I can do in my dorm room! If I can do this workout, then anyone can. You don't need any equipment except a yoga mat if you want one.

1. Warm-up: arm circles and 30 high knees 
2. Squats- 60 seconds
3. Donkey kicks- 60 seconds 
4. Push-ups- 60 seconds
5. Squat and side crunch- 60 seconds
6. Plank-ups- 60 seconds
7. Standing crossover toe touches- 60 seconds 
8. Cool-down: quad stretch- 30 seconds each side, rhomboid stretch- 30 seconds each side

Here is the link to the website explaining all these exercises:

https://dietprogram.club/8-minute-workout-before-bed-and-see-what-happens-in-a-month 

Below are 15 yoga poses you hold for one minute each as a good cool down and stretch after your workout. For all of the exercises and yoga poses, you can choose which ones to do if some are hard for you. You can always work up to the harder ones as you get more comfortable. If you have any questions, feel free to comment!