Strengthen Your Core, Save Your Back!

And our good friend Uncle Kwesi is back!??

After his battle with low back pain, he thought he was in the clear.

But after lifting one too many sacks of rice, he learned the hard way that strengthening his core was the missing piece in his recovery puzzle.

Now, Uncle Kwesi might have muscles from all that market lifting, but a strong core?... That’s a different story.

He didn’t realize that weak core muscles were the reason his back kept bothering him.

In fact, research shows that a weak core is a leading cause of chronic low back pain!

So, what did Uncle Kwesi do? - He got serious about core strengthening exercises, and he’s sharing his new routine with all of us! ??

Uncle Kwesi’s Core Routine for a Stronger Back:

Exercise 1: Planks

• How to Do It: Hold a plank position for 30 seconds (or as long as you can without collapsing).
• Strengthening your core with planks can reduce low back pain by up to 45%! (Journal of Sports Medicine)

Exercise 2: Bridges

• How to Do It: Lie on your back, bend your knees, and lift your hips toward the sky. Hold for a few seconds and repeat.
• Bridges strengthen the lower back and glutes, supporting your spine and reducing pain by 30%.

Exercise 3: Bird Dogs

• How to Do It: Extend your right arm and left leg while balancing. Hold for a few seconds and switch.
• Bird dogs improve balance and coordination, strengthening both your core and lower back. This can improve your posture by 20%!

Exercise 4: Superman

• How to Do It: Lift your arms and legs off the floor while lying on your stomach, hold for a few seconds, and lower back down.
• Strengthening your lower back and core with this exercise can reduce long-term back pain by 35%!

Uncle Kwesi is challenging you to strengthen your core like he did!

Try out his routine and feel the difference.

A strong core is the key to a pain-free back, and who doesn’t want that? ??

Share your experiences with these exercises and let’s keep our backs strong together.

Need guidance? Book a free consultation with me today!

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