spine exercises

8/3/2019 Spine Exercises

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Exercises for theSpine


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Hip Flexion


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Iliopsoas


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Rectus femoris


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Effective abdominal exercises emphasislumbar flexion of the abdominal muscles Hip flexor muscles (e.g. iliopsoas) can also

perform lumbar flexion

Abdominal Exercises


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Flexing the knees neutralizes the hip flexor muscles Stabilizing the feet increases the involvement of the

hip flexors and decreases the involvement of theabdominal muscles

Abdominal Exercises


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Crunches


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Rectus Abdominis and the obliques contract only if lumbar flexion occurs.

With no lumbar flexion, Rectus Abdominis and the obliques will only isometricallycontract to stabilize the pelvis and waist.

It may be necessary to completely flex the hips before lumbar flexion is possible

Abdominal Exercises


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Action: Hip flexion and Lumbar flexion Muscles: Lower (?) rectus abdominis , obliques, and

hip flexors

Leg Pull or Reverse Crunch


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Action: mostly hip flexion Muscles: First, hip flexors then as the hips are raised

off the ground, the rectus abdominis becomes more

involved

Leg Raises


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Muscles: First, hip flexors. As the upper leg passeshorizontal, rectus abdominis becomes moreinvolved

Leg Raise


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Muscles: Obliques (rectus abdominis and hipflexors) Notice her right external oblique - rotation to the

opposite side

Her left internal oblique - rotation to the sameside

Abdominal Exercises


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Muscles: Rectus abdominis (obliques and hip flexors) Note: Flexing the lumbar region emphasizes the rectus

abdominis only at the beginning

The last half of a sit-up emphasizes hip flexor muscles andputs stress on the lumbar vertebrae

Sit-Ups


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Increased resistance Greater stress to lumbar vertebrae?

Incline Sit-ups


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Side Bends

Action?

Lateral Flexion Muscles:

Quadratus Lumborum, Rectus Abdominis, ExternalOblique, Internal Oblique, and Erector spinae


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Side Bends

Action: lateral flexion to his left


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Muscle?

Transverse abdominis


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Lower Back

Action? Lumbar extension

Muscles:

Erector spinae


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Lower Back


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Lower Back


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No one type of abdominal exercise is best.


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Are abdominal exerciseseffective in losing body fat

around the waist?


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Lumbar region is most susceptible to chronicinjuries

Due to weak abdominal muscles and

tight hamstrings

Lower Back Injuries


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Spondylolysis

Fracture near the transverse process


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In spinal stenosis, thevertebral foramen narrowsand pinches the spinal cordand nerves.

Spinal Stenosis


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Herniated Disk


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Herniated Disks


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Herniated Disks


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Neck Injuries

Axial loading

natural curveis removed load or force

compressionof vertebrae


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Axial Loading


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spine exercises

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