posted
Hi - Does anyone have any thoughts on good ab exercises besides crunches that avoid the over use of the hip flexors. My client is very strong and has SI back pain along with tight hip flexors. She does yoga and step classes weekly as well as PT. She is now complaining of knee pain.Posts:
30 | From:
Helendale, Ca | Registered: 08-09-07
posted
For abdominal exercises that don't stress the hip flexors, look for "Functional Training for Sports" at books.google.com (page 88). This book explains use of the transverse abdominis and exercise progressions very well.
For tight hip flexors -- do lots of lunges! Make sure the torso is straight, not leaning forward during lunges.
For knee pain, google "Runners knee" and check your client for weakness and/or tightness in the associated muscles.Posts:
239 | From:
Schenectady, NY, USA | Registered: 12-18-06
posted
What has knee pain go to do with hip flexors?
If it is an acute pain, ask her to cut back on her step classes and the pain should go away on its own. And gradually get into it. That is the basis of most treatemnts for pain.
Anoop www.exercisebiology.comPosts:
190 | From:
usa | Registered: 07-17-05
posted
No offense here hlawson, but I do not believe that lunges are inappropriate here. Perhaps you should read the injured a client posting. This is the last exercise that I would reccomend at this point. Now, back to hlawson: Yes, you are on the money with analyzing weaknesses and tightness in the muscles. The knee pain that your client speaks of is possibly overuse which leads to or is concurrent with knee traction problems.
If you want to know of ab exercises, I would say that knee ins, floor bridges and planks are good exercises to chose. The planks will help with pelvic stability and SI back pain. Also, lat pulldowns are an exercise that is usefull for decompressing the discs in the spine and can be performed with almost any back condition (lighter weight of course).Posts:
96 | From:
Germany | Registered: 12-03-06
posted
tazz, good point, i was addressing each problem individually!
If a client has knee pain, then lunges are NOT the best course of action without a doctors approval.Posts:
239 | From:
Schenectady, NY, USA | Registered: 12-18-06
posted
I've found that doing a situp, either on the floor or on a decline bench, with a foam roller positioned behind the hips will do the job. It effectively isolates the abdominals and takes the hipflexors out of it. Give it a try.
Work Hard, Play HarderPosts:
3 | From:
Indiana, USA | Registered: 09-18-08
posted
Also make sure (re runner's knee) that your client is using the right shoe for their arch. That and balanced leg muscles solve a multitude of sins!
[QUOTE]Originally posted by hlawson: For abdominal exercises that don't stress the hip flexors, look for "Functional Training for Sports" at books.google.com (page 88). This book explains use of the transverse abdominis and exercise progressions very well.
For tight hip flexors -- do lots of lunges! Make sure the torso is straight, not leaning forward during lunges.
For knee pain, google "Runners knee" and check your client for weakness and/or tightness in the associated muscles.[/QUOTE]Posts:
315 | Registered: 01-10-08
posted
Thanks - Your info was very helpful. Also - I just joined your website forum. Am I missing something - you have this website for no fee???? It is great! THANKS!Posts:
5 | From:
helendale, ca. use | Registered: 11-19-08
posted
Any abdominal movements that use your legs will rely heavily on your hip flexor muscles rather than your abdominals. Exercises such as reverse crunches and hanging leg raises are ones to avoid.
Using a stability ball is great for support of the spine and back helping to maintain correct posture and alignment and a great way to target the entire core. A great exercise to target the entire core including abs, obliques and back is the plank.
With knee pain try cardio exercises that won't further stress the joint such as cycling, elliptical trainer and swimming.
http://www.abdominalfitness.org/ http://www.weighttrainingroutinesblog.com/Posts:
2 | From:
UK | Registered: 12-22-09
posted
For clients with tight hip flexors I would also suggest doing some self myofascial release (SMR) work, followed by some gentle lunges (if appropriate) and then some glute activation work (such as supine bridges w/ dorsiflexed feet).
The idea being that you are trying to release the hip flexors with the SMR, get some additional stretch w/ the lunges and then activating the glutes should help cause reciprocal inhibition in the hip flexors. Not only that but folks with tight hip flexors tend to have underactive glutes and may tend to be more hamstring dominant.
If lunges are appropriate for the client, there's a really good reverse lunge with a twist that Mark Verstegen shows in his "Core Performance" book. This has been very effective for my clients when it's appropriate for them.
Here's a link to Mark's Core Performance website with an example of it on video: http://www.coreperformance.com/knowledge/movements/reverse-lunge-with-twist.html
I use a modified version where we move into the back lunge with the twist but hold the position. I then have my clients step forward to the start position and then perform it by stepping back with the opposite leg. We always return to the start position between reps. I find the constant movement backwards is too advanced for most folks.
For core work I agree with using forearm planes, side planks and also rolling stability ball planks (usually on the knees). I also like doing horizontal type wood chops with cable or resistance tubing. With the wood chops you are getting most of the rotation from your hips, not your abs, but it is an excellent dynamic integration movement that works the kinetic chain in a functional way.
Also, between those three types of movements you work the core in all three planes of motion which I think is really critical!
I tend to avoid much in the way of crunching type movements because of the research I've read by Stuart McGill. He really feels that too much stress is put in the discs by doing too much spinal flexion.
posted
Low back stress due to crunches only becomes a concern if you have some disc or low back issues. Crunches are perfectly safe just like any other movement for people with healthy back. And McGill says that too.
There was a huge popularity about strengthening your transverse abdominus by hollowing and stuff.But this transverse abdominus weakness was only seen in people with low back pain. But the fitness industry took that research and generalized to everyone!
www.exercisebiology.comPosts:
190 | From:
usa | Registered: 07-17-05
While McGill does have a curl-up which is a form of spinal flexion, it is performed differently than the way many folks perform abdominal exercises because he is careful not to let it get into the lumbar spine. Certainly if one maintains the natural lumbar curve when doing a curl-up, this would prevent the lumbar spine from going into flexion.
So anoopbal is correct regarding Dr. McGill and I stand corrected.
Still I know I read elsewhere that McGill has said something to the effect of a spine having only so many "flexions" in it (I'm paraphrasing so please forgive this as not being an exact quote).
So based on that idea, I tend to avoid unnecessary spinal flexion but rather use more stability oriented core work since I prefer to err on the side of caution using the "risk vrs reward" mindset in my training. If I can use other exercises for any movement that can "get the job done" with less chance of a client hurting themselves then I'm always going to choose that option.
posted
Here's a video with Dr. McGill leading someone through his preferred exercises. Just thought this would be the best way to see what he's talking about
posted
This is an interesting debate from the strengthcoach podcast w/ Mike Boyle, Nick Tumminello and Charlie Weingroff regarding the whole spinal flexion issue. It's pretty long but I thought there were interesting points made.
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