Chris Crawley (retired litigation partner) and Jeremy James (chiropractor, muscle strength and physical fitness expert) are right! The best way to exercise core muscle endurance is to contract the stomach 10 to 15 seconds. Core muscles refer to all muscles from the hips to the shoulders, including the muscles in the front, back and sides. These muscles must work together, support the spine synchronously with equal strength, and safely disperse the harmful weight of the spine. Therefore, you must train the whole core muscle group, not just the abdominal muscles. Moreover, you must learn to use all muscle groups with the same strength. Any weak link in the muscle group will lead to the failure of the whole system, thus damaging the spine and causing back pain. In other words, do "full body" exercise. Our goal is to exercise muscle endurance, not exertion. Endurance is the ability of a muscle or a group of muscles to resist resistance and maintain long-term contraction; Exertion is the ability to exert maximum strength in a short time. Think about it, how often do we use these muscles to maintain posture and support the core muscle group? Yes, all the time. During the day, it is much more important to maintain a moderate contraction at any time than to produce the maximum contraction in a few seconds. In order to cultivate muscle endurance, it is very important to exercise the core muscles every day. Once you get into the habit, it only takes 10 to 15 minutes a day to relieve back pain for a lifetime. This is a good deal. The added benefit is that after doing these exercises, most people will feel much better when they exercise in the morning, even if they still have back pain when they wake up. It's a little counterintuitive, but do it even if it hurts. The implication here is that you may have spent years doing all kinds of destructive actions, so when you are doing any exercises in this book, if you don't pay attention, you are likely to use the same method again. For example, when you should use gluteal muscles, you may use the muscles on the back of your thigh or back. Be sure to pay attention to the practice steps and follow the instructions to do these exercises. If you do it in the wrong way, it will only make your back pain worse. (Editor's recommendation: Sudden inexplicable backache? The best way to exercise core muscle endurance is to contract 10 to 15 seconds. Readers who want to be better, even if you can keep shrinking for a long time, do as I suggest. The longer you hold it, the worse it gets. In fact, holding it for too long may also cause harm. Before starting specific exercises, explain some basic rules: unless otherwise specified, all exercises should maintain spinal neutrality and core support. In the process of practice, don't just finish. Think about what you are doing and the way you are moving. The reason for doing these exercises is to change your habits in movements and postures. Doing these exercises every day can not only increase strength and endurance, but also remind you of the correct way to use neutral spine exercise. If you are in poor health, you can do it for a shorter time at the beginning or repeat it less often. Back exercises should not make your back hurt more. If this happens, you must reduce the number of repetitions or seconds. If it still hurts, practice searching and keep the spine neutral. If you still feel pain after trying a certain exercise many times, then give up that particular exercise, because it may be bad for your spine, and everyone's situation is different. Can distinguish the difference between muscle pain and traumatic pain. Generally speaking, if you feel pain during exercise, stop first. If the pain disappears quickly (for a few seconds), it is probably just the pain of muscle reoperation. Keep doing it as long as the pain doesn't get worse. If the pain lasts for more than a few seconds after stopping exercise, it may be a more serious problem, such as joints or nerves being * * *. Stop exercising, return to spinal neutrality and try again. Short-term burst research shows that the maximum replenishment of muscle fibers occurs in the first 10 ~ 15 seconds of isometric contraction (the length of the muscle is unchanged during contraction, but the tension inside the muscle increases without joint movement), such as bars and side bars. After this time, you will start to feel tired and put more pressure on intervertebral discs, ligaments and joints, which may lead to inflammation. (Editor's recommendation: Low back pain is not necessarily disc herniation! You should know the three most confusing symptoms. ) This process of muscle fatigue and joint is imperceptible to patients during exercise. If you do too much, it may increase your back pain over time. Many studies have proved that these short-term isometric exercises can improve muscle endurance to the same extent as long-term support, and are less likely to cause injuries. Chris Crawley (retired litigation partner) and Jeremy James (chiropractor, muscle strength and physical fitness expert) are right! The best way to exercise core muscle endurance is to contract the stomach 10 to 15 seconds. Core muscles refer to all muscles from the hips to the shoulders, including the muscles in the front, back and sides. These muscles must work together, support the spine synchronously with equal strength, and safely disperse the harmful weight of the spine. Therefore, you must train the whole core muscle group, not just the abdominal muscles. Moreover, you must learn to use all muscle groups with the same strength. Any weak link in the muscle group will lead to the failure of the whole system, thus damaging the spine and causing back pain. In other words, do "full body" exercise. Our goal is to exercise muscle endurance, not exertion. Endurance is the ability of a muscle or a group of muscles to resist resistance and maintain contraction for a long time; Exertion is the ability to exert maximum strength in a short time. Think about it, how often do we use these muscles to maintain posture and support the core muscle group? Yes, all the time. During the day, it is much more important to maintain a moderate contraction at any time than to produce the maximum contraction in a few seconds. In order to cultivate muscle endurance, it is very important to exercise the core muscles every day. Once you get into the habit, it only takes 10 to 15 minutes a day to relieve back pain for a lifetime. This is a good deal. The added benefit is that after doing these exercises, most people will feel much better when they exercise in the morning, even if they still have back pain when they wake up. It's a little counterintuitive, but do it even if it hurts. The implication here is that you may have spent years doing all kinds of destructive actions, so when you are doing any exercises in this book, if you don't pay attention, you are likely to use the same method again. For example, when you should use gluteal muscles, you may use the muscles on the back of your thigh or back. Be sure to pay attention to the practice steps and follow the instructions to do these exercises. If you do it in the wrong way, it will only make your back pain worse. (Editor's recommendation: Sudden inexplicable backache? The best way to exercise core muscle endurance is to contract 10 to 15 seconds. Readers who want to be better, even if you can keep shrinking for a long time, do as I suggest. The longer you hold it, the worse it gets. In fact, holding it for too long may also cause harm. Before starting specific exercises, explain some basic rules: unless otherwise specified, all exercises should maintain spinal neutrality and core support. In the process of practice, don't just finish. Think about what you are doing and the way you are moving. The reason for doing these exercises is to change your habits in movements and postures. Doing these exercises every day can not only increase strength and endurance, but also remind you of the correct way to use neutral spine exercise. If you are in poor health, you may need to do it for a shorter time at the beginning or repeat it less often. Back exercises should not make your back hurt more. If this happens, you must reduce the number of repetitions or seconds. If it still hurts, practice searching and keep the spine neutral. If you still feel pain after trying a certain exercise many times, then give up that particular exercise, because it may be bad for your spine, and everyone's situation is different. Can distinguish the difference between muscle pain and traumatic pain. Generally speaking, if you feel pain during exercise, stop first. If the pain disappears quickly (for a few seconds), it is probably just the pain of muscle reoperation. Keep doing it as long as the pain doesn't get worse. If the pain lasts for more than a few seconds after stopping exercise, it may be a more serious problem, such as joints or nerves being * * *. Stop exercising, return to spinal neutrality and try again. Short-term burst research shows that the maximum replenishment of muscle fibers occurs in the first 10 ~ 15 seconds of isometric contraction (the length of the muscle is unchanged during contraction, but the tension inside the muscle increases without joint movement), such as bars and side bars. After this time, you will start to feel tired and put more pressure on intervertebral discs, ligaments and joints, which may lead to inflammation. (Editor's recommendation: Low back pain is not necessarily disc herniation! You should know the three most confusing symptoms. ) This process of muscle fatigue and joint is imperceptible to patients during exercise. If you do too much, it may increase your back pain over time. Many studies have proved that these short-term isometric exercises can improve muscle endurance to the same extent as long-term support, and are less likely to cause injuries. Daily exercise I strongly recommend that you do it at the beginning of the day, but don't do it as soon as you get up. Because of various reasons, such as the first few minutes of getting up, your risk of disc injury is relatively high, so you must walk a little before you start exercising. You can also have coffee or breakfast first, and then do these exercises before going out. Is it difficult? Of course, it was always like this at first. But after a while, it will become a natural action: a pleasant and beneficial way to start a new day. Exercise 1: Step slowly with neutral spine in coordination with shoulder movements. In this exercise, you should remind yourself to keep the spine neutral and core support every morning. Follow the previous steps (links). Repeat 10 to 20 times-enough to make you feel your back still and your arms and legs move. If you feel pain, go back to your legs and move slowly to keep your spine neutral. Exercise 2: The bridge body has several important functions, which can awaken gluteal muscles, enhance the stability of the spine, and strengthen the endurance and strength of the muscles before and after the core. This is the predecessor of the correct squat, which will be mentioned later. Bridge practice steps 1: lie flat, put your arms at your sides, and spread your legs as wide as your hips. Step 2: Find the neutral position of the spine and support and fix it with core muscles. Step 3: Bend your knees so that your feet touch the ground, but your toes are suspended. Step 4: Hold your hips as if you were trying to hold a coin with them. Step 5: Lift your hips with gluteal muscles, but don't move your lower back. You shouldn't roll up your spine, but lift your torso while keeping your spine neutral. Step 6: Stop for 5 to 10 seconds. You will feel the muscles on both sides of your hips moving. Step 7: slowly return your back to the starting position. Step 8: Repeat step 2 to step 7 for 5 to 10 times. This problem ruled out cramps in the paraspinal muscles (the muscles at the back of the thigh). If your paraspinal muscles cramp, gently push your feet to the ground before your hips leave the ground. My knee hurts. If one or both knees are injured, gently press your knees outward before your hips leave the ground. Unable to keep the spine neutral. First try to lift your hips 3 cm off the ground. In the next few weeks, slowly practice making a complete bridge. I can't feel my gluteal muscles working. Read the article (link), then come back here and do the following "preliminary exercise". If you have back pain during exercise, please do the following preliminary exercises. Try it for a few days or weeks, and then come back and try again. Be sure to follow the instructions. If your back still hurts, your spine may have some symptoms, such as severe spinal stenosis, which makes you sensitive to spinal stretching. If so, this exercise may not be suitable for you. The most common mistake made by patients with low back pain in bridge sports is that they use the muscles next to the hamstring muscle instead of the gluteus muscle when lifting their hips. If your paraspinal muscles cramp, your gluteal muscles are not used enough. This article is excerpted from Raise Back, Younger Next Year/Chris Crowley (retired litigation partner), Jeremy James (chiropractor, muscle strength and physical fitness expert)/Dashi Culture.