Are You Still Doing Sit Ups?...Really??

Many years ago the sit up was king of abdominal training.  Today in the world of rehab, function and performance training the tide has shifted away from the sit up.  Our study of the human body, how it works and how it responds to various training modalities has led to a shift in our training methods.  Also, Stuart McGill PhD has shown the shear and compressive forces on the lumbar discs while doing a sit up to be quite detrimental to the health of the spine.  Now, we don’t just train the “stomach,” we see the body as a link system and the trunk, front, side, back and hips collectively make up what is now referred to as the “core.” Most abdominal activity occurs while in the upright position working against gravity, ground reaction forces and momentum.   In fact clinicians and trainers, in the know, very rarely train muscles.  They train movement.  Activities like walking and swinging a golf club are engrained in our brain as patterns.

Think of this, people do thousands of sit ups to work their abdominals for the almighty six pack or what they consider “core” training.  If you think of this functionally, while standing, do you really need your abdominals to forcefully pull your shoulders down to the floor?   Of course not, gravity will do this for free!  So what is the “function” of the abdominals?  The rectus abdominus eccentrically controls back bending and the obliques eccentrically control rotation.  This all works together (with the back buscles) to control posture and produce rotational torque for efficient walking and more powerful activities like throwing a baseball or catching your child as they jump into your arms.  It is the rotational and side to side activity that drives us forward.  A bicycle moves forward only because the wheels are rotating.

Current abdominal exercises consist of arms overhead, reaching back, chops, diagonal chops and rotations using various modalities such as medicine balls and bands. We use kettlebell swings, waiter walks, snatches, cleans and windmills.   Also, variations of push ups, planks and bridges are utilized.  Assymetrically loaded squats, deadlifts and lunges are great core activators.  Many want the washboard ab "look", but the real question is are you training for show or go?  It is possible to have both!

Get Strong! Stay Strong!

 

Chris

Back Pain? Then Read This Now

Millions of Americans suffer from low back pain each day. This can range from minor aches and stiffness to severe debilitating pain and spasm. There are many disorders such as degeneration, spurring, bulging and prolapsed discs, pinched nerves and fractures, which are the result of what we do (or don’t do) to our bodies day in and day out. So, the question you should ask is; what can I do to prevent back pain or at least reduce my risk? Simply stated, just get up off your butt. While simple, it is true. Too many people have become sedentary.  Many jobs require hours of sitting, driving or flying, Technology has created an environment in which you don’t even have to move to be part of it. Adults and children are lulled into inactivity with television and video games. Schools are also taking part by eliminating physical education from many curriculums.  Most people we see with back pain are deconditioned, have tight calves, hip flexors and chest muscles, weak hip and trunk muscles, rounded shoulders and poor abdominal integrity. And then, the ones who do exercise do exercises like sit ups which add to the spinal stress.  Inactivity (exercise), poor nutrition and aging are a potent recipe for many ailments.  Now, there are specific exercises for the core. I advise you to see a qualified physical therapist to evaluate and instruct you in the best exercises for you. In general, some useful tips for the “health” of your back include, but are not limited too: Drink plenty of water, many joint problems can be minimized with proper hydration (most Americans are chronically dehydrated).  Utilize a lumbar or towel roll in low back to maintain good sitting posture, don’t sit for prolong periods, get up and stretch frequently.  Get in shape with general exercise, lose those unwanted pounds. Avoid bending over for the first hour upon waking because your discs are more “swollen” due to reabsorbing water through the night.  As a result, you are more prone to a back injury in that first hour. When at the sink, open cupboard and place foot on ledge. Now when you bend over to brush teeth or wash face you will bend more at hip and less from the low back.

 

Get Strong! Stay Strong!

Chris