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