Your core muscles are the muscles of the back, abdomen and buttocks. The purpose of these muscles is to support the spine. If these muscles aren't exercised, they become shorter - which causes the spine to be forced out of alignment.



Exercises for the back will strengthen the core muscles, resulting in a strong, supple spine and back - pain free. The best back exercise program combines exercises that stretch the back muscles with exercises that strengthen the muscles. When you start a program for back exercises, take it slow and easy. You don't want to further injure or aggravate your back. If you start to feel back strain, slow down.

Here are some simple exercises to begin building core muscles and flexibility:

Knee to Chest - This exercise stretches back muscles. Lie down on a floor or firm surface. Clasp your hands behind your left thigh and pull gently towards your chest. Keep your opposite leg flat and straight. Maintain the stretch for 30 seconds, switch legs and repeat.

Pelvic Tilt - While lying on your back on the floor or firm surface, bend knees and place feet flat on the floor or surface. Push the small of your back into the floor by pulling your abdominal muscles up and in. Hold the movement for five seconds. Continue breathing normally throughout the hold.

Hip Rolling - While still lying on your back, bend both knees with feet flat on floor. Cross your arms over your chest. Slowly and gently turn your head and upper body to the right, while moving your knees to the left. Relax your knees towards the floor (be careful not to force the action). Bring your knees back to center and reverse directions.

Pelvic Lift - Lie on your back on the floor or flat surface. Place your feet flat, and bend your knees. Cross your arms over your chest, keep your legs together. Tilt your pelvis and gently push your lower back to the floor. Slowly lift your buttocks of the floor. Lower your buttocks to the floor.

These four exercises for the back will begin to stretch and strengthen your muscles. When performed gently, they are also beneficial in relaxing and stretching sore and strained back muscles.

There are many additional core muscle exercises that strengthen your muscles. When you perform these stretching and strengthening exercises, it can result in pain-free movement, increased activity, and an enjoyable quality of life. All this with just a few simple stretches a few times a week - what could be better?

Copyright (c) 2008 Nancy Rishworth