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Back Pain With Ab Exercises WHAT TO DO
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. What am I doing down here on the flooré WellI'm going to show you today why it is that when some of you are down here doing yourab exercises that you stand up and you've got back pain. What the hell is going oné You're supposedto be doing something that you thought was good for strengthening your core when allyou're doing is really hurting your back even more. Well, the problem is that our bodies are usuallytoo smart for our own good, meaning that we
are masters of compensation. If we know that during a regular Crunch we'vegot to get from point A to point B, we're going to get there. We just may not get there the right way becausemuscles that aren't supposed to be doing the job will kick in and do the job. And in this case when you've got weak abdominals,your number 1 enemy is going to be that hip flexor that is too eager to kick in and tryto do the job of those weak abs. You see, I'll show you here on the skeleton.As you see, this big muscle right here, this
is the solas major. This is the big muscle. It's actually almost, it's almost 18 inchesin length. It's a big, thick muscle, and where it goes is it starts from the very front ofyour leg, your upper leg, and it attaches through your body all the way to the back to your spine. Youcan see the last thoracic vertebrae all the way down through every single lumbar vertebrae,this muscle has attachment to that, to each one of those. Now you can see what happened if that musclewas too tight, or contributing too much or
overactive. It's going to start pulling onthose vertebrae. So, you have your direct link. You have your direct cause of back pain, butwe've got to figure out a way to get that muscle to stop acting up when we don't wantit to. And we can do that with a properly executedCrunch here, and it's one we call the Jonda Crunch. And you can do it with just a resistanceband and somewhere to anchor it, right. And what you're going to do is, you're goingto take your resistance band, anchor it around something. Stick one foot through, and onefoot through.
What we're going for here is, we want to havesomething that we can pull our hamstrings down into to activate both our hamstringsand our gluts to reciprocally inhibit the hip flexors. See, what happens is in order to create movementat a joint, our bodies are smart enough, again, to realize that we need to shut down the muscle on the oppositeside of the joint if we want to allow a motion in the opposite direction. So, if we're going to flex our bicep, we haveto reciprocally inhibit the triceps to allow
us to move into flexion at the elbow. Well,the same thing happens here. If we could activate the muscles on the posteriorside of our hips so our hamstrings and our gluts, we can reciprocally inhibit the muscleson the front side, the flexors, the hip flexors from doing anythingthat we don't want them to do. And we'll do that here with this Crunch. And we do that by just sticking our feet,anchoring them through this band, pulling against the resistance of the band, diggingour heels into the ground. If you don't have a band, you can simply digyour heels really hard into the ground and