크런치, 싯업, 플랭크등의 복근운동이 어려운 요통환자에게는..
맥길교수가 추천한 Mcgill Curl up!
Lie on your back with your left leg straight and flat on the floor.
Your right knee should be bent to 90° with your right foot flat.
This will help to preserve the natural “arch” in your lower back, also known as a neutral spine posture.
Place your hands under your lower back with your palms down.
Again, this helps to keep your spine in neutral.
Do not flatten your back to the floor, as this increases the loads on the disc and ligaments.
No cervical (upper spine) motion should occur, either chin poking or chin tucking.
For anyone experiencing neck discomfort, place the tongue on the roof of the mouth behind the front teeth,
which helps to promote stabilizing neck muscle patterns.
Brace the abdominals.
This involves tightening the abdominal muscles as if you’re about to take a punch in the gut.
When the brace is performed correctly, the abdominal wall is neither hollowed in nor pushed out.
Don’t pull in your abs.
The usual advice is to “pull your belly button in toward your spine” or “pull your abs in” during the crunch.
However, researchers have found that “pulling the abs in” actually reduces the mount of work done by rectus abdominis,
also known as the six-pack muscle
Curl up against the brace.
Breathe deeply in the “up” position while maintaining the brace.
Remain in the up position long enough to take a few deep breaths (6-8 seconds).
Do not hold your breath but breathe deeply.
Make sure to raise ONLY your head and upper shoulders off the floor.
The motion takes place in the thoracic spine – not the lumbar or cervical region.
The McGill Curl-up will challenge rectus abdominis while minimizing compressive load to the lumbar spine.
Try it the next time you train your abs.
You’ll be surprised at how such a simple exercise can easily be made more challenging and effective.
