Foam Rolling to Improve Tissue Quality

Foam Rolling to Improve Tissue Quality

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Train Your Abs and Back the Right Way

Are you sure you are training your abdominals and low back in the correct way? For years fitness professionals have been prescribing  sit-ups  and crunches as the means for building a strong core, but recent research shows that these exercises put unneeded stress on the lumbar spine (low back).  Here are three exercises that spare the low back from unneeded stress and actually activate your abdominals more than a simple sit-up or crunch.

Before beginning these three exercises, one abdominal technique must be explained.  This is called an abdominal brace and it involves activating the abdominal musculature before beginning the exercises listed below.  Without drawing in or pushing out the abdomen, contract or stiffen all of the muscles around the abdomen.  Many describe this motion as what you would do if someone were to punch you in the stomach.  While maintaining the abdominal brace be sure to keep breathing throughout the exercises.

1)      

      1) Curl up- The starting position is laying on your back with your hands placed on the small of your back.  Next, flex one knee to 90 degrees while the other leg stays relaxed on the floor.  While keeping your head, neck and upper back in a neutral position perform an abdominal brace and raise your shoulders off the floor approximately 1-2 inches.  The head and neck should remain elongated in a straight line without poking or tucking the chin.  Hold the position for 5 seconds.

      2) Side Bridge- Start on your side with your legs extended and elbow directly under your shoulder. Place your opposite hand on the opposite shoulder, pulling down on the shoulder for added support.  With legs straight on the floor, place the top leg in front of the bottom leg.  Activate the abdominal brace while keeping the spine in a neutral position and raise the hip off the ground until the entire body is in a straight line.  Hold the position for 5 seconds. 

3)      Bird Dog- Begin in a four point stance on your hands and knees with your hands placed directly under your shoulders and knees directly under the hips. Maintain a neutral spine, perform an abdominal brace and raise the right arm and left leg in a sweeping motion.  Do not raise the arm or leg past horizontal.  Hold the position for 5 seconds and repeat on the other side.

Depending on the level of fitness for the individual performing these exercises they can be performed in a wide variety of sets and repetitions.  A beginner could start performing the exercises once a day for 5-10 repetitions and an advanced person could perform the exercises two to four times a week with multiple sets and reps.  By performing these exercises with proper form and technique you should notice increased abdominal and spinal stability, while also decreasing the strain on your low back commonly associated with the sit-up and crunch exercises. 

Jonathan Weimer DC, MS