The abdominals are a basic and fundamental exercise to strengthen the core, existing numerous versions such as hypopressives, plates or crunches. These last ones seem that they are beginning to be repudiated by a great part of the lovers of the fitness, since they say to force too much the neck and the column.
The truth is that this fear of crunching is preceded by not controlling the proper technique. Many people compress the spine by exerting pressure on the intervertebral discs, causing jerks in the neck.
We must strengthen the muscles of the neck
Perhaps the most injured people with this exercise are beginners. The musculature of our neck should be strengthened like any other area of the body. Keep in mind that you are applying a contraction for a while, something that until then you did not habitually.
The muscles of our core contract and relax during the movement of the crunches, but those of the neck remain contracted to keep our trunk elevated.
The possibility of neck jerks is reduced by repetitions of abdominals that increase progressively. It will do you little good to perform 50 sit-ups on the first day, if you do not have your body prepared for it and you can injure yourself.
How should the perfect abs be done?
- Lie on your back on the mat, bend your knees and place your legs open to the width of your hips. To avoid pulling the neck unconsciously, place your hands on your chest or temple, but not on the nape of the neck.
- Also control your breathing to promote movement and contraction. Exhale and contract your abdomen while you raise the trunk gently bending the hips and waist. It is not necessary that you incorporate yourself completely or that you raise your torso until you reach your knees. Not at least until you have controlled the technique and are aware of the contraction of your abdomen. Your neck should stay aligned with the spine, you do not have to be tight or with your chin touching your chest.
- Inhale and slowly descend to the starting position.
The abdominal technique is very important to avoid pressure on the intervertebral discs, hernias or swelling. If we feel pain when doing any exercise, it is that the technique is not adequate.