exercises for the spine. abdominal exercises effective sit-ups emphasis lumbar flexion of the...
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Exercises for the Spine
Abdominal Exercises
Effective sit-ups emphasis lumbar flexion of the abdominal muscles
Hip flexor muscles (e.g. iliopsoas) can also perform lumbar flexion
Abdominal Exercises
Flexing the knees neutralizes the hip flexor muscles
Stabilizing the feet increases the strength of the hip flexors
Crunches1. Flex the knees and hip to 90 degrees2. Don’t stabilize the feet3. Arms at side; move them closer to the head to increase difficulty4. If hands behind head, avoid over cervical flexion5. Slowly perform lumbar flexion6. Exhale during lumbar flexion7. Abdominal muscles active during first half of lumbar flexion8. Return until head touches the floor
9. Muscles: Upper rectus Abdominis (obliques, hip flexors)
Leg Pull or Reverse Crunch Action? Lumbar flexion Muscles: Lower rectus abdominis, obliques, and hip
flexors
Leg Raises
Muscles: First, hip flexors then as the hips are raised off the ground, the rectus abdominis is more involved
Abdominal Exercises Rectus Abdominis and Obliques dynamically contract only if actual waist
flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only
isometrically contract to stabilize the pelvis and waist during hip flexion. It may be necessary to completely flex the hips before waist flexion is
possible ExRx
Abdominal Exercises Muscles: Obliques (rectus abdominis and hip flexors) Notice her right external oblique - rotation to the
opposite side Her left internal oblique - rotation to the same side
Sit-Ups
Muscles: Rectus abdominis (obliques and hip flexors) Note: Flexing or “curling” the lumbar region emphasizes
the rectus abdominis
Incline Sit-ups
Increased resistance
Leg Raise
Muscles: First, hip flexors. As the upper leg passes horizontal, rectus abdominis becomes more involved
Side Bends
Action? Lateral Flexion Muscles: Quadratus Lumborum, Rectus Abdominis, and
Obliques
Muscle? Transverse abdominis
Abdominal Exercises No one type of abdominal exercise is best.
Do abdominal exercises help lose weight around the waist?
FTC Charges Three Top-selling Electronic Abdominal Exercise Belts with Making False Claims (2002)
Alleges Electronic Abdominal Gadgets Won't Provide Six-Pack Abs
"Now you can get rock hard abs with no sweat""Lose 4 Inches in 30 Days Guaranteed""30% More Effective Than Normal Exercise""10 Minutes = 600 Sit-Ups”
These are the types of claims the Federal Trade Commission has challenged in complaints filed in federal district courts against three widely advertised electronic abdominal exercise belts - AB Energizer, AbTronic, and Fast Abs. The FTC alleges that the marketers of the devices, which use electronic muscle stimulation (EMS), have falsely advertised that users will get "six pack" or "washboard" abs without exercise.” For years, marketers of diet and exercise products have been preying on overweight, out-of-shape consumers by hawking false hope in a pill, false hope in a bottle, and, now, in a belt," said FTC Chairman Timothy J. Muris. ”Unfortunately, there are no magic pills, potions, or pulsators for losing weight and getting into shape. The only winning combination is changing your diet and exercise."
Lower Back Injuries
Lumbar region is most susceptible to chronic injuries Weight-loading sports that compress the spine
weight lifting, running Rotation-causing events
racket sports and golf Back arching events
rowing, swimming and volleyball
Lower Back Injuries
Due to weak abdominal muscles and tight hamstrings.
Due to mechanical strain of the ligaments and joints from from inadequate warm up, weak abdominal muscles, and/or tight hamstrings.
Results in lordosis of the lower back. Patients complain of low back pain after long periods of
standing or playing. Can treat with muscle strengthening exercises or anti-
lordotic Boston brace.
Lower Back Injuries: Prevention
Strong abdominal muscles Proper technique.
This often involves developing gluteal and quadriceps strength so that you can crouch without excessively swaying the lower back.
Balanced program of both stretching and strengthening.
Spondylolysis
Spinal Stenosis In spinal stenosis, the
spinal canal narrows and pinches the spinal cord and nerves.
The result is low back pain as well as pain in the legs.
Stenosis may pinch the nerves that control muscle power and sensation in the legs.
Herniated Disk
Herniated Disk
Causes aging wear-and-tear excessive weight which can
squeeze the softer material of the nucleus out toward the spinal canal
bad posture improper lifting sudden pressure (which may be
slight) Also known as a "slipped" or
"ruptured" disk in the back.
Herniated Disks
Herniated Disks
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