Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.
Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilisation. Once this calcification takes place, nothing can be done to reverse it.
Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.
What Are Core Muscles?
Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.
What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilise the system every time the person is working out and moving.
Strengthening Core Muscles
The main responsibility of the core muscles are to provide enough power to the body in order to enable it to cope with the dynamic challenges of every physical activity that a person encounters.
For this reason, many health and fitness experts have realise that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.
For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.
Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilisation of the whole upper and lower torso.
So, for those who wish to know and understand why it is important strengthen the core muscles, here are some of the benefits:
It will help tone the muscles, thereby, avoiding further back injury
Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs. Achieving this state will deter you from any serious lower back injury.
Improves physical performance
Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhancing flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.
They do not cause sore aching muscles
Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.
Lengthen muscles and avoid unbalanced footing as you get old
Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.
Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.
This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.
Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.
Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.
5 Exercises for Core Strength
- Plank Pose
How you do it: Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Now tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps. The plank exercise is a great way to build endurance in both the abs and back, as well as the stabiliser muscles. - Side Planks
How to do it: Lie on your left side with your left forearm on the floor perpendicular to your body and your right hand resting on your side. Stack your legs and hips and pull your belly button in towards your spine. Raise your body up by straightening and lengthening the waist so that you are balanced on your left forearm and the bottom of your left foot. Hold that position for a slow count of 10. Repeat to the other side. As you get stronger, you can hold the position longer. - Double Leg Raise
How you do it: Lie on your back with your knees bent, feet together. Lift your bent legs off the floor so that your knees are aligned over your hips. Stretch your arms out at your sides a few inches above the floor, palms facing down. Pull your belly button in towards your spine. Inhale, then exhale deeply as you lift your chin to your chest. Keeping your core tight and arms rigid, pump your arms vigorously up and down a few inches; as you do this inhale deeply through the nose for five pumps and exhale through the mouth for five pumps until you h ave completed 100 pumps. As you get stronger, you can straighten your legs out. - Boat Pose
How to do it: Sit up tall on the floor with your legs out straight and palms down, fingertips pointing towards your feet. Maintain your tall and lifted spine as you lean back, balance on your sits-bones, and lift your legs up off the floor as high as you feel comfortable; use your fingertips to help balance and bend your knees as much as you need to accommodate for your level of strength and flexibility. Lift your arms up so your fingertips are alongside your knees. Hold this pose for 10 slow counts as you focus on staying tall and keeping your chest lifted. As you get stronger, try to straighten your legs out. - Double Leg Stretch
How to do it: Lie on your back with your belly button pulled in towards your spine. Bring your knees in towards your chest and grasp your shins in your hands as you round your back to lift your head, neck and shoulders off the floor. Inhale deeply as you simultaneously extend your legs out straight about a foot off the floor and stretch your arms behind you so that your elbows are alongside your ears. Exhale strongly as you sweep your arms around in a circle and pull your knees back into your chest.
