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crunch programme


'crunch programme' can also refer to...

 

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A programme of exercises designed to correct postural misalignments, particularly in the back, and to tone the abdominal or stomach muscles. The abdominals help to stabilize the torso and can be used to draw the ribcage and pelvis together in a ‘crunching’ movement. The exercises in a crunch programme specifically emphasize this action so that the abdominals are strengthened. It is claimed that properly performed crunches reduce lower back injuries because the abdominals work in opposition to the lower back muscles, helping to relieve them of excess stress and strain. There are several forms of crunching, but a typical crunch is described below.▪ Lie on your back on the floor. Your knees should be bent and the soles of your feet on the floor. Rest your hands on your abdomen so that you can feel the muscles contract as you perform the crunch. Exhale and pull your abdomen in and up as you slowly round your spine forward to lift your shoulders and ribcage off the floor and towards your pelvis (the ‘crunch’ movement). Lift only as far as you are able without straining. At the top of the movement, contract your abdominals a little, hold the position for a few seconds, then relax, inhale and return to the start position. During the whole exercise, keep your middle and lower back in contact with the floor to stabilize the pelvis and protect the back.

▪ Lie on your back on the floor. Your knees should be bent and the soles of your feet on the floor. Rest your hands on your abdomen so that you can feel the muscles contract as you perform the crunch. Exhale and pull your abdomen in and up as you slowly round your spine forward to lift your shoulders and ribcage off the floor and towards your pelvis (the ‘crunch’ movement). Lift only as far as you are able without straining. At the top of the movement, contract your abdominals a little, hold the position for a few seconds, then relax, inhale and return to the start position. During the whole exercise, keep your middle and lower back in contact with the floor to stabilize the pelvis and protect the back.

Subjects: Medicine and Health.


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