Strong Core Muscles will build a Strong Back. You Need Core Muscles of Steel if you want to have a Strong Back
You can regain power, agility and many of the long-forgotten pleasures of life —if you build abs of steel to support your beautiful body. A few easy exercises that can be done almost anyplace at almost any time will help you lead a more carefree and enjoyable life. Begin right now, without a gym or equipment—right where you today—beginning right now.
Identify & Build Strong Core Muscles
Stand in front of a mirror and see how straight your body looks. Are you listing like an unevenly loaded ship?
You can begin your future right now and no one needs to notice what you are doing. When I was 32-years old I was picking up a pig that didn’t want picked up. Wrestling with the 200 pound ball of fury injured my back. To my great surprise, I now had back problems. Also, five years later, one frigid morning, I grabbed a wooden pallet that was frozen into the ground—it didn’t move—my back did.
The good doctor in Pittsburgh said, “Your abdominal and other core muscles are weak.” That was hard to believe, because I thought that I was pretty rugged. However, I decided that I would never again let myself get weak. It has been a long task to stay tough. I now have abs of steel! And I am going to keep them that way!
Long hours of driving, sitting in an office, watching television, or whatever else, may have weakened some or all of the muscles that support you and permit you to go about your daily activities. That can bring on the lower back problems.
The spinal column does not support the body
The core muscles keep you erect and supply strength to your back. They do that by keeping your body bound together as it sits upon your pelvic girdle. Dozens of muscles from many directions are attached to the spinal column at different points; these muscles will let you move in many directions. They will let you run, jump, lift weights and do marvelous and sundry tasks. All they ask is that you maintain your muscle tone. This is easily done—it just takes some time—each day.
Your upright posture is supported by the core muscles.
Your body is like a sack of semi-viscous material, much like a sack of slippery wet wheat, or even like a sack of oil soaked raw rice.1 This unstable mass of quasi-liquid is held erect and together by many-many muscles pulling in many-many directions. The core muscles act like guy lines that support a tower by pulling in many directions. Most of your interior muscles attach to your backbone—all the way from down at the base, near the anus and up to your neck. These muscles hold your body stable—otherwise it would be a blob of unwieldy mess of muscle, guts and other stuff.
Get the Horse Back Out of the Barn and Make it Work
Now let’s strengthen those abdominal muscles. A lot of powerful exercises for strong core muscles can be practiced while you are sitting and doing other tasks. Lie on your back, stand, or sit in a chair and become friends with some of those wonderful muscles that you have neglected while you struggled through life.
Whether it may be—nurturing a baby, doing office work, driving a car, running a bulldozer or just relaxing after a tension filled day. This is a wonderful time to take your mind off the world and pay some much-needed attention to your mind and body. God will love knowing that you are maintaining the tabernacle he gave you to live in.
Core Exercises for Spinal Column Health and a Backbone of Steel
Here is a partial listing of silent exercises that can help as a daily or hourly routine building strong core muscles. Use small gentle movements—you are not out to prove something. You are only learning where these guys are. Do each movement about 30 times. Go slowly and try to feel the muscles as they contract and relax. This should take about 10 minutes, but you can spend as much time on them as you like. Try to find time to do these about four times each day.
- First, gently tilt your pelvis forward and back-gently-gently.
- Second, tighten one side muscle, then the opposite side.
- Now try to gently tighten the left or right lower abdominal muscle, and then alternate.
- Furthermore, tighten one upper abdominal, then the other side. They are just under your rib cage.
- Your diaphragm is a broad sheet of muscle that separates your heart and lungs from guts. The top of this thin sheet of muscle is attached to your ribs and the lower part is attached to your spinal column way down near the bottom. To exercise this muscle, open your mouth, raise your chest and pull your lower gut in. Do it gently at first if you have a back problem.
- Move one shoulder toward the ear, and then relax. Likewise, do the opposite shoulder.
- Now is the time to invent other HRMT muscle exercises.
- Gently pull in your gut and let it go—do it again—and again—yet again. Have fun.
HRMT And Passive Myofascial Tissue
This program is not meant to build big muscles, just for working on strong core muscles. We want to strengthen the tiny and slippery muscle strands that are built into the big muscles. These do the work 24/7 and are referred to as HRMT, Human Resting Muscle Tone. All that we need to know at this point is that HRMT is the passive myofascial property which operates within the networks of tensional tissue.
You will be amazed at the strength and endurance that can come from these mild, tiny movements. In like fashion, you will never again be bored sitting on an airplane or attending church. Unbeknownst to others you will be building your future with a healthy body.2
You need to do many repetitions of these easy exercises to build strong core muscles. Don’t make it painful. Watch those muscles tone-up as the weeks go by. The wonderful feeling of strength and strong core muscles will happen. You will be a proud and happy camper—like I am. As time goes on and you get stronger you can become more vigorous. I have other programs that you can advance into. For now, you must be content with recovery. Be nice to yourself. Push the envelope but do not cause more problems—treat yourself like you would a valued race horse. Look to the future.
An important point to remember is that if you simply imagine doing an exercise the muscles and mind actually go through the procedure and you will benefit greatly. Just pretend that you are doing the exercise and “BINGO!” your muscles will respond. When you can’t do the exercises just pretend that you are doing them.
This is a good time to toot my own horn and say that I am 79-years old and can do almost anything with my body—all without pain. Life is fun, as it should be. When you are my age you can still have a pain free and healthy body.
1Singing with Your Whole Self: The Feldenkrais Method; Samuel H. Nelson and Elizabeth Blades-Seller. http://www.drweil.com/drw/u/ART00467/Feldenkrais-Method.htm