RTB Fitness, Toronto, ON Video November 26, 2019, 4:03pm
Videos by RTB Fitness in Toronto. Personal Training
Continuing with the ๐๐๐๐ข๐ฅ๐ฅ ๐๐ข๐ ๐ ๐ฌ๐๐ซ๐ข๐๐ฌ, there is a second very important exercise known as the curl up. Youโve probably done crunches, with the hope that you will sculpt 6-pack abs, with a lot of momentum, and flexing your whole spine. What hasnโt been told to you, is that if youโre dealing with back pain, this style of performing a crunch is most likely creating more problems than solving them. Due to the compressive forces on the spine and potentially damaging aspects of the spine that could already be at risk, the curl up could offer a pain-free alternative. However, doing a crunch or curl up is not inherently bad for you, you just have to be very mindful of HOW you are performing it. โฃโฃ
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Strengthening the anterior core muscles, namely the rectus abdominus (RA) should be a very important aspect of any exercise program. There are a plethora of options here, the dead bug, plank, leg raises and so on but to isolate the RA, the curl up is our best option. To perform, lay down on your back with your knees bent, and arms flat underneath your low back. Next, brace your abs and lift your head off the ground by a few inches and hold that position for a few seconds. If you find that you are feeling this too much in the muscles on the front of the hip, keep one leg straight. The key point to this exercise is that we are not involving the whole back to flex forward, but rather isolating two points. The aspect of the spine that is touching the ground to the head, moves together, while the low back maintains its position. Any movement beyond a few inches will involve the low back, which we donโt want!โฃโฃ
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๐๐จ ๐ข๐ง๐๐ซ๐๐๐ฌ๐ ๐ญ๐ก๐ ๐๐ข๐๐๐ข๐๐ฎ๐ฅ๐ญ๐ฒ ๐จ๐ ๐ญ๐ก๐ข๐ฌ ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐:โฃโฃ
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Hold the contraction for longerโฃโฃ
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Lift the elbows up to decrease stability โฃโฃ
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Fully brace before lifting the headโฃโฃ
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To wrap up this series, we will look at the third exercise, the โMcGill Curl Upโ .. stay tuned and try this exercise out and connect with us if you have any questions!โฃ
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Credit - @tylerprice
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