Despite the common opinion, the correct purpose of abdominal exercise from
It is the awakening of the control of the abdominal muscles, making them better coordinated with the trunk and other muscles of the legs, including the psoas. This is better coordination, improving alignment, rather than purely higher pitch or power. When the psoas muscles reach the appropriate length, tone [tension] and reaction, they stabilize the lumbar spine during exercise and standing, giving a better support and "power" feel. The coordination of the psoas and other muscles causes/allows the spine and abdomen to recede, presenting the appearance of "strong" abdominal muscles - but it is not the strength of the abdominal muscles alone, but from
Coordination of all involved muscles This gives that look.
In order to improve the lumbar muscle function, it is necessary to adopt a different abdominal exercise method than the conventional method. Instead of "strengthening", the focus must be on the consciousness, control, balance and coordination of the underlying muscles - the scope of physical education. I will say more...
... But first: the discussion of methods and techniques for physical education is beyond the scope of this article. This article is limited to discussing the relationship between lumbar muscles, abdominal movements, and back pain. To do so, please see the link at the bottom of this article.
Relationship between lumbar muscles, abdominal muscles and back pain
The lumbar and abdominal muscles act as agonists and antagonists [opponents] as well as synergists [mutual helpers]; the free interaction between the two is appropriate. The psoas muscle is located behind the contents of the abdomen, from the lumbar vertebrae to the inside of the thigh near the hip joint [small sprinters]; the abdominal muscles are located in front of the contents of the abdomen, from the lower edge of the ribs [the rectus muscles are as high as the nipples] The frontal line of the pelvis.
Take the time to plan these relationships until you can feel or imagine them
- In the standing position, the contracted lumbar muscle [riding on the top of the pubic bone] moves the pubis back; the abdominal muscles move the pubis forward. [antagonist]
- While walking, the humerus on one side - the lumbar muscles begin to move the leg forward, while the abdomen moves the ipsilateral hip and pubis forward. [ synergist]
- Lumbar muscle from
Considerable from
The muscles pull the lumbar spine forward; the abdominal muscles push the lumbar vertebrae back [by pressure on the contents of the abdomen and changes in the position of the pelvis]. [antagonist] - Lumbar muscle from
secondary from
The muscle pulls the anterior portion of the attached vertebra [on the level of the diaphragm], down and back; the abdomen is pushed back into the same area. [ synergist] - One-sided contraction of the psoas muscle causes the trunk to turn from the constricted side and the lateral side to the contracting side [like those that leave the side and look down on the shoulder]; the abdomen contributes to this movement.
Now, if all this sounds complicated, it is - thought. But if you have good use and coordination of these muscles, it is very simple - you move very well.
About abdominal practice
Exercises that attempt to flatten the abdomen [eg, sit-ups] usually produce a fixed pattern in which the abdominal muscles are purely over-stressed lumbar muscles and spinal extensors that have been set at excessively high levels of tension.
The high abdominal muscle tension of the sit-ups in the abdomen interferes with the ability to fully erect, as the contracted abdominal muscles drag the front of the ribs down. There are many consequences:
[1] Respiratory damage,
[2] oppressing the contents of the abdomen, hindering blood circulation,
[3] The pumping effect of exercise on the liquid circulation is exhausted, and the lumbar plexus embedded in the psoas muscle becomes weakened [circulation slowdown slows the discharge of tissue nutrition and metabolic waste; neurite metabolism slows down; chronic constipation often leads] ,
[4] The center of gravity of the body part is displaced from the vertical arrangement [standing or sitting], depriving them of their support; then gravity drags them down and further towards the direction of displacement; muscles are involved [at the back of the body] and then necessary Offsetting is actually a crashing movement. This muscle strength
[a] taxing important resources of the body,
[b] introducing strain in the implied muscle tissue [eg, the extensor of the back], and
[c] Set the stage for back pain and back injury.
The psoas muscle is often portrayed as a villain with back pain, and exercise usually pushes the psoas by pushing the spine and abdomen. However, it is apparent from the foregoing that this strategy leads to "inconvenient" consequences. A more appropriate method is to balance the interaction between the psoas and the abdominal muscles.
When the psoas and abdomen muscles cancel each other out, the psoas muscle contracts, relaxes, and prolongs during exercise. The lumbar curve is increased, not reduced; the back is flattened and the contents of the abdomen are moved back into the abdominal cavity where they are supported rather than hanging forward.
It should be noted that the pelvic orientation and the spiral curve are also severely determined by the muscle tissue and connective tissue of the leg, which connects the leg to the pelvis and torso. If the leg is not directly under the pelvis, but is slightly behind [or less, in front of the pelvis], pressure is introduced through the muscles and connective tissue, replacing the pelvis. This is followed by rotation of the pelvis, hip asymmetry and/or excessive lordosis [or less prominent kyphosis], all of which affect the psoas/abdominal interaction.
In the case of exercise, visceral [organ] function and no back pain, proper support of the legs is as important as the freedom and interaction of the psoas and abdominal muscles.
More about the psoas and walking
Dr. Ida P. Rolf described the psoas as the initiator of the walk:
Let us be clear: the legs do not move during the walking of the balanced body; the legs support and follow. Start exercising in the torso and pass it through the media of the psoas muscle to the legs.
[Rolf, 1977: Rolfing, Integration of Human Structure, p. 118].
A casual interpretation of this description may be that the lumbar muscles cause hip flexion by causing the thighs to move forward. It's not that simple.
The lumbar muscle is also the rotator of the thigh, depending on its position. It passes down and forward from the lumbar vertebrae, over the top of the pubic bone, and then the tendon is inserted back into the lower thigh rotor. The shortening of the psoas muscle pulls up the tendon, which pulls the inside of the thigh forward, causing rotation and knees outward.
In terms of health function, there are two actions that can adjust the tendency of the knee to rotate outward: [1] the same side of the pelvis passes the diaphragm, and the internal oblique muscle rotates forward [through its common insertion on the tibia in function] The upper and the tibia are continuous. 髂嵴] and the external oblique muscle on the other side and [2] the gluteal muscle that is transmitted from the underarm to the greater trochanter, helping the lumbar muscle to move the thigh forward while offsetting its rotation. tendency. The thighs are outward. The glutei minimi is the inner rotator and flexor of the thigh at the hip joint. They work synergistically with the psoas.
This synergy causes the forward movement of the thigh, which benefits from the forward movement of the same side of the pelvis. The movement originates functionally from the center of the body through which the lumbar muscle enters the lumbar spine. Therefore, Dr. Rolf observed the role of the psoas muscle in starting to walk.
Interestingly, the abdomen assists walking by assisting the described pelvic rotational motion along the attachment of the pelvic anterior border. Therefore, the interaction between the psoas and the abdominal muscles is explained.
When the psoas muscle does not stretch properly, the same side of the pelvis is limited by its ability to move backwards [and allows the other side to move forward]. The co-contracted gluteal muscle is most often accompanied by the ipsilateral contracting lumbar muscle, as is the case with chronic constipation [the reason described above]. Co-contracting drags the front of the pelvis down. The lumbar spine bends forward, tending to the column left forward, and the extensor of the lumbar spine keeps the person upright; when the spine extensor contracts, they experience muscle fatigue and soreness. Therefore, the correlation between tight waist muscles and back pain is explained.
As mentioned earlier, tightening the abdominal muscles as a way to address this stress is a misleading effort. What is needed is to improve the reactivity of the psoas and gluteal muscles, including their ability to relax.
The last interesting note relates to the center [lumbar muscle] associated with the perimeter [foot]. In a healthy, fully integrated walk, the feet assist in minimizing the psoas and glutes, allowing the thighs to advance. This phenomenon is called "spring in the steps."
Here is a description: When the thigh is farthest, the ankle is most dorsiflexed while walking. This means that the calf muscles and hip flexors are fully stretched and ready for stretching [muscle] reflexes. This is what happens in a fully integrated walk: with the aid of stretch reflexes, the plantar flexor of the foot places the spring into the step, which makes the flexor of the hip joint assert when moving the thigh forward.
This is why it makes it particularly interesting: when the plantar flexor does not respond in a vivid way, the burden of moving the thigh is reduced...
Orignal From: Abdominal exercises for back muscles and back pain
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