SIT - UP EXERCISES FOR A HEALTHIER BACK

S
it-up exercises are very impor- When performing sit - up exercises, the UPPER ABDOMINAL SIT - UP
tant because they help relieve lower stomach (1) muscles contract and the lower (CRUNCHES)
back pain and tone the muscle back muscles (2) relax and stretch. As the
groups surrounding your abdomen. These stomach muscles gain strength and tone, they
muscles are known as the core muscles. assist in decreasing
Strong core muscles help produce a stronger the curve in your
and healthier back. lower back. An ac-
centuated lower
Sit-up exercises may relieve lower back back curve strains
soreness and pain because of Sherringtons the muscles and
Law of Reciprocal In- joints of the lower
Lift your body off the surface approximately 4-5 inches
hibition which states back and is fre- as shown. Do 10 repetitions to start and increase the
that when you con- quently a source of amount of repetitions as you are able. This exercise, even
tract a muscle group, chronic lower back though important doesn't affect the lowest back muscles
like the next exercise will. Do this exercise first.
the opposing muscle pain, tightness and/
(2) (1) group must relax. or stiffness. Per-
forming sit - up ex- MID ABDOMINALS
During a muscle con- ercises on a regular basis will help to de-
traction, the muscles crease the curve in the small of your back and
that contract are help to relieve these symptoms.
called the agonist
group; the muscles HOW TO PERFORM
that must relax are called the antagonist SIT - UP EXERCISES
group. When you walk, your thigh muscles When performing sit - up exercises,it isrecom-
alternately contract and relax. The quadri- mended that you put your feet under a sit - Lift your body up to approximately 8-10 inches and
lower yourself down approximately 5 inches using the
ceps (1) move the leg forward while the up bench,sofa, your bed or have someone hold same technique as the first abdominal exercise (Your feet
hamstrings (2) relax. This sequence is repeated your feet down. This stabilizes your hips and should be secured to stabilize you). You may find this
exercise more challenging because most people do not
as the hamstring group contracts and the isolates your abdominal area. Cross your exercise this portion of the stomach muscles. Do 10
quadriceps group relaxes.This same concept arms across your chest let your head drop repetitions and increase the number of repetitions as
your tolerance allows. This exercise directly affects the
applies to sit-up exercises. back as you pull up to avoid straining your lower part of your back because these muscles are
neck. opposite the lowest back muscles.

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 LATERAL SIT-UP EXERCISES
Sit-up
Exercises
for a
The muscles on each side control the rotation of the core 123456789012345678901234567890
or trunk muscles. An easy way to exercise these is to lay on 123456789012345678901234567890
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your side with your arms crossed the same way as they 123456789012345678901234567890
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were for the other sit-up exercises. Your lower leg should
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be bent (as shown above) and the leg on top should be 123456789012345678901234567890
straight and either held down by someone assisting you or 123456789012345678901234567890
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place the foot under something like your bed to stabilize 123456789012345678901234567890
yourself. Lift your body sideways approximately 2 - 3 123456789012345678901234567890
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inches straight upwards performing 10 repetitions to start, 123456789012345678901234567890
increase repetitions as you are able. http://www.backfixer1.com 123456789012345678901234567890
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IMPORTANT HINTS 123456789012345678901234567890
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‰ If your back starts to hurt when doing the 123456789012345678901234567890
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sit-ups, stop and lay back down and 123456789012345678901234567890
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wait 20 to 30 seconds. The pain should 123456789012345678901234567890
490 Georges Rd. No. Brunswick, NJ 08902 123456789012345678901234567890
go away before you continue. 123456789012345678901234567890
William D. Charschan D.C.,C.C.S.P., Director
‰ Allow your head to drop backward as
you bring yourself up to prevent strain (732) 846 - 6400
ing your neck as you do the sit - up. Satellite office
1281 Raritan Road. Scotch Plains, NJ 07076
‰ Sit - up exercises are great for warming
up before any athletic activity. Do them
before tennis, basketball, running or golf.
(732) 846 - 6400 Healthier
This will preload your muscles, warm
them up and help prevent lower back
pain both before, during and after the
Back
Designed by William D. Charschan D.C., C.C.S.P. and Phil Hossler A.T.,C.
activity. Copyright © 1993. All rights reserved.
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