Ambitious Beginners
Healthy Spine & Core – Just 10 minutes daily to become mobile & strong
This is a quick video that can be done daily to improve spinal mobility, Daily practice may help the specialised tissue (skeletal muscle) that is attached to bones which allows movement. Together, skeletal muscles and bones are called the musculoskeletal system. A healthy spine & core does so much more for the body than just helping you to look good.
The core muscles work together to stabilize the spine, pelvis, and hips. They also help to transfer force between the upper and lower body and to protect the internal organs.
What does this mean?
That the flat-toned tummy that you crave requires more than just the six muscles that appear most prominently around the abdominals. We must try to mainly concentrate on a healthy spine & core, and the visual results will become much more noticeable on their own.
This is also a great daily nighttime routine before bed as healthy movement in the spine and better spinal alignment will help to support the parasympathetic nervous system (PNS) our ‘rest and digest mode’.
The core muscles can be divided into two groups: the inner core muscles and the outer core muscles.
Inner core muscles
- The deep transverse abdominis muscle (TVA) is the deepest of the abdominal muscles. It wraps around the spine like a corset and is responsible for stabilizing the spine and pelvis.
- The pelvic floor muscles are a group of muscles that support the bladder, rectum, and uterus. They also help to control urination and defecation.
Outer core muscles
- The rectus abdominis muscle is a large muscle that runs vertically down the front of the abdomen. It is responsible for flexing the spine and compressing the abdominal contents.
- The external obliques are a pair of muscles that run diagonally across the abdomen. They help to rotate the trunk and flex the spine.
- The internal obliques are a pair of muscles that run diagonally across the abdomen, deep to the external obliques. They help to rotate the trunk and flex the spine.
Contraindications for the ‘Healthy Spine & Core – Just 10 minutes daily to become mobile & strong’ video
The core muscles work together to create a strong and stable core. This is important for maintaining good posture, preventing back pain, and improving athletic performance.
However, although this routine is relatively gentle, some variations may prove more difficult for beginners or those with spinal problems. or currently undergoing medical treatment.
This is for entertainment purposes only, please seek advice from a medical practitioner before attempting any video of this nature or when making health and lifestyle changes that you are not familiar with.
You can see a follow-up to this video ‘A Challenge’ here
