Sit up advice

[5acred]

Since I can remember, I have always had trouble doing sit-ups as I find that although I can feel it in my stomach I also get ache in my lower back and neck which suggests im straining. I have tried so ahrd not to but I jsut cant to them lieing flat on the floor, so I tried crunches and its the same in my neck so I have to use the sit-up amchine But I have been told free sit-ups are best...any advice for me here?

Thanks!

 

[Timmy]

If it hurts, don't do it.

Try cable crunches. Look something like this:

 

[malkore]

sit ups work the hip flexors more than abs anyways. cable crunch isn't bad.
I like crunchs on the floor, rev. crunches for the lower abs, and side bends for obliques.

if your abs are strong, go for hanging leg raises to really thrash the abs.

 

[Susie]

Maybe it's just that your neck is weak...I would try to check to make sure your form is right (the way you are holding your head, etc, make sure you're not pulling up on it) and then just keep at the crunches and the muscles that support your head and neck may get stronger so it's not so uncomfortable. At least that's what I'm hoping will happen in my case. Of course I don't know if you are talking about the same kind of discomfort that I get when I do crunches or situps, so you want to be careful of course. If you're really concerned about the pain you should see your doctor.

Good luck.

 

[5acred]

Thanks guys, I think I will speak to a member of staff at the gym so they can show me what im doing wrong. Those cable crunches look fun though!

 

[Hawk]

Thanks guys, I think I will speak to a member of staff at the gym so they can show me what im doing wrong. Those cable crunches look fun though!

The solution isn't to change the exercise--exactly. -Because the problem isn't the exercise at this point.

If you have a sore back, you ought to do some back strengthening. Isolation exercises performed by most people today destroy the capacity for the back to do its job, and therefore undermine simple back strength....hence, injury.

You need to develop the muscles up and down that column to take the strain off of it.

Once that is accomplished, THEN go back to the situps. -But do them keeping the back straight and holding a dumbell overhead the entire time.

That will put hair on yer lip.

 

[Cynic]

I like swiss ball crunches meself. They're easier on the back, give a greater range of motion and work the abdominus better than floor crunches.

 

[bipennate]

The solution isn't to change the exercise--exactly. -Because the problem isn't the exercise at this point.

I disagree. The exercise is exactly the problem: it doesn't do what it claims to (work the abs), it strengthens the body in a completely non-functional movement pattern (supine flexion), and it can be murder on spinal compression and supporting tissues.

 

[Hawk]

I disagree. The exercise is exactly the problem: it doesn't do what it claims to (work the abs), it strengthens the body in a completely non-functional movement pattern (supine flexion), and it can be murder on spinal compression and supporting tissues.

Actually what you just said supports what I said.

I state the back should be strong to support sit ups. In addition, I state the situps should NOT bend the spine. Hence, we agree that the commonly understood posture of a situp is improper because of potential spinal issues.

-HOWEVER: When the back is strengthened, ONLY THEN should the abs be worked. Never should it be abs first, or at the same time, which is what many programs advise.

Clearly to work abs, bending of the back is required. All the stress of a nonfunctional ab region is placed on the spine.

Like repairing a car, you put things back into place in reverse order of tearing them down.

 

[bipennate]

Actually what you just said supports what I said.

I state the back should be strong to support sit ups. In addition, I state the situps should NOT bend the spine. Hence, we agree that the commonly understood posture of a situp is improper because of potential spinal issues.

-HOWEVER: When the back is strengthened, ONLY THEN should the abs be worked. Never should it be abs first, or at the same time, which is what many programs advise.

Clearly to work abs, bending of the back is required. All the stress of a nonfunctional ab region is placed on the spine.

Like repairing a car, you put things back into place in reverse order of tearing them down.

I don't see any of that in your original post. Perhaps I misread it?

 

[Hawk]

The solution isn't to change the exercise--exactly. -Because the problem isn't the exercise at this point.

If you have a sore back, you ought to do some back strengthening. Isolation exercises performed by most people today destroy the capacity for the back to do its job, and therefore undermine simple back strength....hence, injury.

You need to develop the muscles up and down that column to take the strain off of it.

Once that is accomplished, THEN go back to the situps. -But do them keeping the back straight and holding a dumbell overhead the entire time.

That will put hair on yer lip.

I didn't go into that much detail, but I think it is what I said.

 

[theleip]

As an add on to the others advice I would throw in a good core movement like Planks starting out at 30 secs and increasing your amount of time as you further in core strength.