In the previous post Dangerous Exercises I wrote about how you should avoid situps and simular spinal flexion exercises all together. Now I will provide you will some alternatives to replace these out dated, dangrous exercises.
Let’s fist look at the situp/crunch…. In the previous post I provided just one study that demonstrated the compressive forces that these exercises produce and you have to remember that people often do thousands of these over a week.
You need to look at also just the plan logic for doing this exercise. Where in life or sport do you produce spinal flexion this way? I have heard everything from a soccer ball throw in, a throw in Jujitsu or even the most ridicules one was getting out of bed.
Let’s look at the first one, soccer ball throw in. Just take a look at the video below and you will see what I am talking about.
Here is a great example of a Jujitsu throw. Look closely and you will see that it’s a rotatory pattern using the hip and thoracic rotation. No loaded flexion there.
The last one, getting out of bed I’m even going to bother going there.
So now we have figured out that loaded flexion is not really a primary or even secondary function of the rectus abdominis (does not mean the rectus abdominis does not produce flexion, just not a primary concern); so what is?
More on this in my next post….