A Safer Abdominal Curl

In our last Sage Suggestion we looked at using abdominal bracing while performing the side bridge exercise. The goal of bracing and bridging is to safely build core muscle endurance while minimizing compressive loading of the spine. Today we will focus on a modified "spine friendly" version of the traditional abdominal curl-up or crunch. Low back research has shown that the traditional abdominal curl up places compressive loads in excess of 700 lbs on the spine! Moreover, the repetitive nature of the exercise increases the possibility of injury. The modified curl up is a safer variation on this traditional core exercise, and when done correctly, minimises compression.

Modified Curl up procedure:

1. On your yoga mat lay on your back with one leg bent and the other straight.
2. Slide both hands under the small arch of your low back.
3. Without holding your breat, tighten your core muscles to stabilize the arch in your spine.
4. Maintain the arch of your spine, gently lift your head and shoulders off the mat while keeping your elbows on the floor.
5. Keep the abdominal tight and hold the position for two breaths.
6. Slowly lower and repeat 10 times.