McGill Crunch

McGill Crunch places less strain on your low back and lumbar discs than traditional sit ups and therefore is much safer.

Performance Tips:
1.Set up as shown in the video
2.Prior to movement, ensure Co-Contraction/Abdominal Brace (This can be checked using one of the hands, push abdominal muscles out against hand)
3. If you suffer from neck pain, push tongue to roof of mouth to help protect neck.
4. The crunch movement is to slowly raise up through the chest, so that the shoulders are slightly elevated. You should not lead with your neck. Focus on contracting the ab muscles is the key to the exercise.
5. Start with 2 sets of 10 repetitions, adding one set every 2 weeks to a maximum of 10 sets of 10 repetitions

Category:

Education

Tags:

• McGill crunch
• chiropractic
• core stability
• exercises
• sports injuries
• rehab
• low back pain
• disc herniation
• sit up
• neck pain
• abdominals

[colinbirdman]

Are both hands under lower back at same time?