Spine Health Exercise: Reverse Crunch

The reverse crunch is a foundational core strengthening exercise. Strengthen your abdominal muscles to prevent low back pain, improve posture and enhance function. Strong transverse abdominis, internal obliques, external obliques, rectus abdominis and multifidi muscles help lower the risk of low back injuries.

Reverse Crunch
Supine. Hips flexed ninety degrees. Knees flexed around ninety degrees. Hips and knees stay in this positions throughout entire exercise.
Keep spine straight and neck in line with spine.
Scapulae and back of head are contacting the floor.
Arms by side and hands under gluteal area.
Brace abdominal muscles.
Lift pelvis off floor by curling lower body toward chest in a symptom free range of motion.
Slowly lower pelvis to starting position by controlling the eccentric motion.
Build to twentyfive repetitions.

Abdominal Bracing: Isometric Exercise
Supine. Hips flexed. Knees flexed. Feet flat on floor. Hands on abdomen.
Keep spine straight and neck in line with spine.
Breath normally throughout entire exercise.
Tense abdominal muscles as if bracing for a gut punch.
Hold isometric contraction for two to six seconds.
Build to fifteen repetitions.
Advanced: Can be performed in the following positions: Seated, standing kneeling and quadruped.

Abdominal DrawingIn Maneuver (ADIM)
Supine. Hips flexed. Knees flexed. Feet flat on floor.
Throughout entire exercise pelvis, hips and ribcage should not move.
Pull umbilicus directly posterior, toward lumbar spine, as deep as possible.
Maintain isometric contraction while breathing lightly.
Hold eight seconds.
Can be performed in four positions: Supine, sitting, standing and quadruped.
Build to thirty repetitions in each position.

Stomach Vacuums AKA Abdominal Hollowing: Isometric Exercise
Supine. Hips flexed. Knees flexed. Feet flat on floor. Hands on abdomen.
Keep spine straight and neck in line with spine.
Exhale all air.
Without inhaling, vacuum stomach (suck in waist) as far as possible.
Pull umbilicus posterior and superior.
Hold isometric contraction for two to six seconds.
Build to fifteen repetitions.
Advanced: Can be performed in the following positions: Seated, standing kneeling and quadruped.

Supine Pelvic Tilt
Patient supine position. Hips and knees flexed. Feet flat on floor.
Place both hands under lumbar spine or on sides of pelvis.
Flex abdominal muscles to rotate pelvis and move pubic symphysis superiorly toward umbilicus.
Hold isometric contraction for two to six seconds.
Intermediate and Advanced: Use a variety of arm and leg positions.
Advanced: Perform in standing or kneeling positions.

Frog Leg Crunch (Lessens Hip Flexor Engagement.)
Supine. Hips and knees flexed. Hips externally rotated. Plantar aspect of feet touching each other.
Hold cervical spine in line with spine. Do not protract or flex cervical spine.
Do not place hands on head or neck and pull on head or neck.
Exhale and raise upper body off floor while lumbar spine and pelvis stay in contact with floor.
Two directions: 1) Upper body toward feet. 2) Upper body toward ceiling.

Crunch
Supine. Flex hips and knees ninety degrees.
Hold neck in line with spine, Do not protract or flex cervical spine.
Do not place hands on head or neck and pull on head or neck.
Lift upper body off floor while lumbar spine and pelvis stay in contact with floor.
Exhale while raising upper body.
Inhale while slowly lowering upper body.
Two directions: 1) Upper body toward ceiling. 2) Upper body toward thighs.

***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please work with a Certified Fitness Trainer, Rehab Specialist, Certified Strength and Conditioning Specialist or Certified Athletic Trainer to learn proper exercise technique and to establish a training routine that fits your individual needs and goals.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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