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Wednesday, July 13, 2011

Sit-ups and Crunches - can they be a health hazard?

Many of us know the things we need to do to remain healthy.  We watch the adverts, we read the magazines, yet have you ever thought what you might 'mimic' or what you think could be doing your body a disservice?


Sit-ups and crunches are naturally the only way to get rid of access "mid-drift cuddle" rolls of fat right? wrong.  They are not the ONLY way, they are one way.  Just as lifting a 25kg weight may be beneficial for a body who is trained to do so, please ask yourself before you undergo any 'self prescribed' exercises, "is my body trained to do this?"....


Majority of people who have access fat around the middle have really strong lower/mid back muscles that have been suitably strengthen to "hold onto" the weight that is increasing forward.  Just like in pregnancy, the waist thickens at the back to support the weight forming in the front.  This is how the body works.  Forever counter balancing so function and movement continues.


Because the lumber/mid muscles are so strong, they become dominant as they are so used to doing all the work as the front muscles haven't been "switched on" for some time.  So if you suddenly decide that sit-ups or crunches are the answer and will reduce your front portion, think again.  It may work, it may not.  What will be "fired/switched on" and completing those sit ups for you will be your back muscles, as they are dominant.  So what this often leads to is those dominant muscles become fatigued.  


Fatigue = strain = dysfunction = pain = injury.


Answer? Its time to re-introduce yourself to those abdominal muscles, slowly and with intention and yes they still exist under your fat! Once you repeat this often enough, you'll find that common movements in your everyday life will have the stomach muscles 'switching on' before the back muscles.  But you have to do the work. 


Lets get real and honest here.  When was the last time you felt your stomach muscles?   Well then - be good to yourself and don't rush.  It took a bit of time to get into this condition, don't you truly, deep inside you, honestly believe that its going to take more than a few trys?  Consistency is the key.  Repeat and then repeat again.  Try this easy intro.....


PULL IN/PUSH OUT tummy re-acquaintance session
HOW OFTEN
After you clean your teeth - twice a day.


METHOD
Stand with legs slightly apart in front of a mirror.
Place hands on stomach area just above undie line.
Suck in your stomach. Hold for 2 seconds.
Push out your stomach.
Suck in your stomach. Hold for 3 seconds

Push out your stomach.
Suck in your stomach. Hold for 4 seconds
Push out your stomach.
Suck in your stomach. Hold for 5 seconds
Now do a series of suck in, push out, suck in, push out, for about 10 goes.

TIPS
  • If you currently have lower back pain DO NOT ATTEMPT.
  • If lower back hurts at anytime when doing the exercise STOP - this means your lower back has taken over.  Try poking the muscles (gently), either on the side or under the ribs.  This gives the body a point of focus.
  • If pain persists - please see a 'Body Specialist' eg: Experienced Remedial Massage Therapist, Physiotherapist, SCENAR Therapist or Oestopath (help your GP by seeking advice/treatment from those who treat this type of thing on a daily basis)
  • If you want to hold for more than 5 seconds, this will only be benefit you more and speed up "introduction" to "yeah, I know you"....
  • To advance this, try pulling in for longer, whilst walking and don't forget to breath!
ENJOY!  Be real and make it matter!!!!

Samantha Colliton








2 comments:

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