Dangers of Crunches for Ab training from Mark Young

People who are new to exercise or even people who have been exercising for many years do not fully know some of the physiological phases your body is going through. Who would have ever thought that doing crunches, something that most of us as well as myself have been doing for many years, could potentially be harmful? Not until my second year of my kinesiology degree did I find out and learn that performing the go-to ab training crunch can pose a great risk for the health of someone’s back. Lumbar (lower back) pain is quite common in a wide range of people and avoiding these types of exercises can be beneficial.
 
     The picture below is an animated version of what a typical spine looks like (image 1). The intervertebral disk that sits in between your intervertebral bodies can be herniated (posterior/backward movement). A herniated disc is not only quite painful but can be dangerous since it puts pressure on the spinal cord (see image 2).
 
Image 1                                                                                      

 
 

 

 

 

 

Image 2

 

 

 

 

 

 

So how can crunches cause this herniated disk? When your spine constantly undergoes forward flexion (performing a crunch), your intervertebral bodies are compressing the front end spinal discs causing the disc to be pushed back in the direction of your spinal cord. When this happens many times you are at risk for a herniated disk.
 
 Now what?
 
    Play it safe and try to avoid doing the flexion motion when you’re training your abs. Instead you can perform a variety of planks, and V-sits as well as other core and back exercises.
 
 
ncbi.nlm.nih.gov
http://www.youtube.com/watch?v=8mZF9mAgjw4
http://www.markyoungtrainingsystems.com
 
-By Kamille Colucci

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About Jav Girl

1) Background: - Originally from Guelph, ONT, - Honours Bachelor of Kinesiology from McMaster University, - Workplace Wellness & Health Promotion (WWHP) Post-Graduate Certificate from Centennial College - Completed my WWHP placement at UHN - Hired at UHN August 2008 2) Passions: - I love to run! Nothing beats a runner's high! =) 3) Achievements: - Competed at the National Track & Field Champions for Javelin [I named my javelin 'Orville' after the Wright brothers who invited the airplane - as I wanted my javelin to 'fly'] 4) "I love what I do because . . . it allows me to help others incorporate aspects of a healthy lifestyle into their lives. I've always wanted to help people get active and live better lives; I just never knew it could be my day job.' 5) Book Recommendation: 'Mindless Eating' by Brian Wansink and 'The Happiness Project' by Gretchen Rubin

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