About thirty years past we tend to learned that straight legged sit-ups were dangerous for you as a result of it caused back pain. however aren’t lying or hanging leg raises a similar issue because the straight legged sit-ups – drained reverse? Aren’t you mistreatment a similar muscles, whether or not you raise your legs and keep your higher body still or raise your higher body and keep your legs still?
Great trying abs ar a goal for each men and ladies, however lying or hanging leg raises is also causative additional to your back pain then you think that.
How Muscles Work
To understand why this exercise might not be therefore sensible for your back, you would like to know the essential bio-mechanics. Learn that muscles move what part. Anatomy and physiology teaches you that a muscle attaches at 2 ends. once those 2 endpoints or attachment points move nearer along you get contraction. it's the contraction of the muscle that pulls the endpoints nearer and moves your body. once the 2 finish points move more apart, the muscle stretches and relaxes.
FYI…when one muscle contracts – associate degree opposing or opposite muscle stretches or relaxes. each muscle has associate degree opposing muscle. For joint stability and staying pain free it's necessary to exercise each the shrunk and opposing muscle, otherwise you get muscle imbalance.
Look at the bicep muscle, for associate degree example. It attaches at the highest of your shoulder and slightly below the crease of your elbow. once you bend your arm, or do a bicep curl, the 2 endpoints move nearer along, and also the muscle is in a very state of contraction. once you straighten your arm the 2 points move more apart and also the bicep muscle stretches or lengthens.
Every muscle within the body works on this same “pulley” principle, as well as your eye muscles. investigate your chest muscles. The pec’s attach on the aspect of your breastbone and run diagonally into the highest of your shoulder. currently imagine as you lower the bar once doing bench press, the 2 finish points move more apart. The pec muscles ar stretching, however as you push the bar off your chest, the 2 endpoints move nearer along. This causes the pec muscles to contract.
Examine the Leg Raise….
The muscles primarily to blame for raising the legs ar the skeletal muscle muscles, NOT the abdominal. The common name for the skeletal muscle muscle is that the ‘hip striated muscle.’ The hip striated muscle attaches at the upper/inside portion of your thigh muscle and sits to a lower place your abs and intestines. It runs up and attaches to your rachis, additional specifically your vertebra and disc. These muscles ar usually unnoted for being a primary reason for back pain, however as you begin examining that muscles move your body, you'll quickly see however they'll be the matter.
The abdominal muscles attach at very cheap of your ribs and run down past your belly button and fix to the os. bear in mind a muscle contracts once the 2 endpoints return nearer along.
To persuade you that lying or hanging leg raises don’t specifically work the abdominal muscles let Pine Tree State get you to lie flat on your back as if you were activity a leg raise. Place your hand at the highest of your os and your mitt on very cheap of your skeletal structure. currently slowly raise your legs up to the ceiling, no quite ninety degrees. Did your hands return nearer together? I don’t suppose so!
If you retain actuation your legs past that vertical position (90 degrees) and move them nearer to your head, can|you'll|you may} notice that your pelvis will begin to rock up towards your head. you must then begin to feel your hands move nearer along, this can be as a result of you're finally acquiring your abdominal muscles. you're essentially doing a reverse crunch.
Now, keep your hands within the same position and do an everyday crunch. you'll notice your hands move nearer along, that tells US your abdominal muscles do the work, not your hip striated muscle.
Crunches for excellent Abs
Hopefully, this can facilitate justify why crunches and reverse crunches ar a number of the simplest exercises for your abs. Doing leg raises, or holding your feet six inches off the bottom or having somebody throw your legs go into reverse when you raise them is barely about to build your hip flexors tighter and place you in danger for back pain.
For years I actually have seen patients return to my workplace querulous of back pain. one amongst the primary queries I raise them is what quite abdominal exercise they do? If they are saying, lying or hanging leg raises or another kind of similar movement…..I facilitate educate them on however that specific movement may well be causative to their back pain and the way to properly target their ab muscles, while not pain their low back.
In Summary…
When you do leg raises or hanging leg raises, the primary ninety degrees of the leg raise is activating the hip flexors. As you go past ninety degrees, the abdominal muscles can finally begin to contract. sadly the majority solely do their leg raises among that initial ninety degrees of vary of motion, that is barely operating your hip flexors and can eventually cause you to liable to low back pain.
It doesn’t matter if you bend your knees, or place your hands behind your back. The muscles to blame for raising your legs those initial ninety degrees ar your hip flexors, NOT your abs. Grab associate degree Anatomy & Physiology book and take a glance at wherever these muscles attach to higher perceive what we tend to ar talking concerning. The very last thing you wish {to do|to try to to|to try associate degreed do} is slow your progress down with an injury.
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