Safe crunches
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Ozsue
Posted:
9th Apr '04, 3:11am
9th Apr '04, 3:11am
Posts: 19
Points: 0
Recently I have been hearing (from group exercise and Pilates people) that it is better to have your chin further to your chest, then the old tenis ball or fist distance between, any comments
Safe crunches
9th Apr '04, 9:03am
Hmmm, I wouldnt have thought that is the best way as the main reason for keeping you head in a fixed position(looking at a sport on the ceiling) is the keep your back and neck (spine!) in a natural straight line, and by bringing your chin to your chest you will be curving it.
Crunches on a swiss ball, with yourhead in a straight line with your spine, eyes fixed ona sport on the ceiling for me!
Safe crunches
9th Apr '04, 11:33pm
Agree with Mark.
Neck flexion while performing a crunch puts too much shear force/stress on the necj vertebrae. Keeping the neck in line with the rest of the spine is inportant as the position is anatomically correct and helps build up neck flexor static and postural stability.
Many people have very poor neck flexion to rectus ab flexion ratio. This leads to excessive head sway/movement while performing many activities (including the crunch).
Try keeping the tongue to the roof of the mouth with mouth closed while performing the crunch. This automatically engages neck flexor muscles and help stabilise neck throughout the movement. Can use this method in any movement to help keep up spinal posture.
Also having the neck flexed while performing the crunch places great pressure on the blood vessels around the neck. Someone who is on cardiac/high blood pressure medication or suffers/ed from these must never do this. Anyone who is prone for light headiness and dizziness should avoid it too.