Get rid of lower back pain with cortical muscle workouts

Get rid of lower back pain with cortical muscle workouts

A strong body torso can help you avoid many injuries during sports.

The cortical muscles consist of a large volume of muscles. They include oblique, rectus and transverse abdominal muscles, small and medium gluteal muscles, posterior thigh muscles, adductor muscles, deep abdominal and back muscles, and pelvic floor muscles. Some of them are visible and some are not.

What does a person need a cor for?

• To stabilize the spine and hips.
• To allow for full breathing.
• To turn the torso to the sides.
• To hold the internal organs in place.
• Transfer force momentum from the arms to the legs.

Fitnesstrainer

There is a direct correlation between an underdeveloped torso and injuries. For example, in running, torso position is important. If the kor is underdeveloped, the body center shifts relative to the legs due to fatigue. The running technique is disturbed, and as a result, the risk of knee and back injuries increases many times over.

Benefits of kor training

• A beautiful posture is formed.
• Improves overall physical fitness.
• Increases athletic performance.
• Back pain goes away.
• The thoracic and lumbar spine is strengthened.
• The risk of neurological diseases is reduced.
• Psycho-emotional state improves.
• Muscles become more relief.
• Increase in strength.
• It becomes easier to move and gain speed.

A strong body does not always mean relief abs. Let’s imagine a powerlifter who weighs 150 pounds. You will not see eight cubes of abs, but the center of the body in such athletes is incredibly strong. And if the athlete adjusts his nutrition, we will see all the beauty and power of the torso. Without a powerful center, it is impossible to lift barbells weighing 200-300 kg. Movements that involve many parts of the body begin with the contraction of the torso, and after that the impulse is transmitted through the arms and legs.

If you want to have an even posture, a flat stomach and easily cope with the loads – pump your torso. Do this list of exercises twice a week for 45 minutes. Don’t forget to warm up and stretch.

Five exercises for a steely bark

Dead bug

Execution Technique:

• From a supine position, extend your arms overhead. Raise your legs and bend at the knee joint at 90 degrees.
• Simultaneously extend your right arm and left leg in different directions. Straighten the opposite limbs.
• The left arm and right leg are in a fixed position.
• Keep your lower back on the floor.

Perform three approaches of five times. Rest between approaches – a minute.

Lunges with a dumbbell raised upward

Technique:

• With a straight back from a standing position, lunge forward with your left leg, bending it at the knee joint.
• Raise the right arm with dumbbells upwards. The arm is raised throughout the exercise.
• Lower yourself to a 90-degree angle at the knee.
• Push yourself upward strictly with your left leg.

Perform three approaches for 15 times for each leg. Rest between approaches – a minute.

Bird – dog

Technique of execution:

• Stand on all fours.
• Make a deep exhalation and extend your right arm forward, and the left leg back. Hold for a second.
• Smooth inhale – and bring your elbow and knee back to the center of your body.
• The back is rounded as much as possible.

Perform three approaches of 15 times. Rest between approaches – a minute.

Twists with raised arms

Technique of execution:

• Lie on your back. Bend your legs at the knees, pressing your heels to your buttocks. Extend your arms upwards.
• As you exhale, lift the upper part of the body without tearing off the lower back, staying in the upper position for one second.
• Arms are raised strictly upwards.
• As you inhale, smoothly lower yourself down.

Perform three approaches of 10 times. Rest between approaches – one minute.