Abdominal exercises for back pain and psoas muscle

Despite common opinion, the proper purpose of abdominal exercises, the more they are coordinated with other muscles of the trunk and legs, is to awaken the control of abdominal muscles (this is), the waist includes the muscles. This will improve the alignment is not better coordination, tone and strength is just high. At times, the appropriate length of the lumbar muscle tone (tension) and responsiveness to achieve, as well as their movement is to stabilize the lumbar spine when standing, and better support for "strength" of the give a sense. And mutual adjustment caused by iliopsoas muscle / back of the abdomen and spine, and powerful "muscles" that can give the appearance of falling - but the abdominal muscles, strength alone, but adjusted to give the appearance that all the relevant muscles.

The waist features, one with sit-ups than one common practice is a different approach must be improved. Instead of strengthening "," recognized the priority, control, must be involved in balancing and coordination of the muscles - the body tolerance education. Will say more ...

.. But first: the methods and discussion of educational technology of the body, in this paper, the muscles of the hips, abdominal exercises and discussion of the relationship is beyond the scope of the confinement itself, and back pain. To do so, please see the link at the bottom of this article.

Iliopsoas muscle related pain in the back and abdominal muscles

Agonist and antagonist muscles of the hips and abdominal muscles (partners) as well as synergist (each helper); between the two is the proper function as a free interaction. Psoas muscle behind the contents of the abdomen, the hip from the lumbar (lower trochanters) lie that is running close to the inner thigh; in front of the contents of the abdominal muscles of the abdomen, from below the rib border straight line (in front of the pelvic muscles and nipples and running in a lie) high.

Or until you can feel, to think visually, to think about these relationships

In standing position, contract the muscles of the hips (this is the crest above the pubic bone) take a move back to the pubic bone; to move forward to the muscles of the abdomen to the pubic bone. (Antagonist)

Within walking distance, the ilium, while the hip muscles to start moving forward on one side of the foot, abdominals and lower back on the same side move up the pubic bone. (Synergist)

Anterior lumbar psoas muscle pull; pressure when you change the position of the pelvic and abdominal contents back to the muscles of the abdomen (), please press through the lumbar spine. (Antagonist)

Psoas minor level of the diaphragm () pull down the front of the spine and back up the attachment; abdominals back please press the same area. (Synergist)

The contraction in turn causes the contraction of the body away from the unilateral contraction of the psoas muscle sidebending (as if looking at one's shoulders are raised and tilted to one side); abdominals to support the motion.

Now, this all sounds complicated, it is - in mind. However, if you use the good, the coordination of these muscles, the easier - and your work.

The term abdominal exercises

When you try to exercise (eg, crunches) generally only the abdominal muscles, flatten your stomach to produce a set of patterns to dominate hip and spinal muscles are set to high tension levels already too late.

As is standing in for the ability to complete the abdominal muscles of the abdominal crunch high drag from the lower ribs on the front of the abdominal muscles contract, prevents. Many results below:

(1), respiratory failure

(2) compression of abdominal contents of the search results, preventing the flow of blood,

(3) are deprived of the circular movement of the fluid pumping effect, which is embedded in the lower back lumbar plexus, the following (if they work with feeding and metabolic waste removal rate of deceleration and distribution organization, poor metabolism plexus, chronic constipation often results),

(4) to place the center of gravity vertical displacement of the segment of the body (standing, sitting or) support the claim; the gravity and drag them in the direction of further displacement, the involvement of the muscles the back of the body () and will need to enable it to counter what the next move toward collapse. The muscular effort

(A) taxes the body of important resources

(B) paragraphs (for example, drawing on the back) and the distortion introduced to the sources

(℃) set the stage for back pain and back injury.

The back pain is often overwhelming iliopsoas muscles in the lumbar spine by pressing your back and abdominal exercise often been portrayed as a villain. However, it is from above, from a strategy that is "inconvenient" results are obvious results. More appropriate approach is to balance the interaction between the waist and abdominal muscles.

When, to offset the lower back and abdominal muscles, reducing muscle contraction and relaxation of each other's waist, the longer an appropriate exercise. Lumbar curve rather than a decrease; and flattening the back, increasing the contents back into the abdominal cavity of the abdomen and move forward to the gallows where instead of being supported.

This will be the orientation of the pelvis, the curve of the spine, pelvis and torso and legs attached muscles and most Please note that will be determined by the connective tissue of the foot. Cases, the pelvis is not directly under the leg, and some (or further behind before most of the pelvis), stress, muscle, and introduced through the pelvis does not replace the connective tissue. Rotation of the pelvis, hip height asymmetry, and / or excessive lordosis (or, more rarely, kyphosis), back all / Please follow the interaction affects the abdomen.

This movement, visceral (organ) function, freedom from back pain, as you are concerned about appropriate support from the legs, hips and abdominal muscles free, landscape, and interaction is important.

Walking back on more

Dr. Ida P. described as the initiator of walking back to Rolf:

Let's be clear about this to us: Please do not send a balanced body movements of walking legs; Please support the foot. Exercise, which started in the trunk, through the media is sent back to legs.
(Rolf, 1977: Rolfing, structural integration of human, pg.. 118).

Hip hip flexion begins by introducing the thigh might go for a casual interpretation of this description. This is not quite as simple as such.

In its place, even hip, and thigh tendon. Before, the path down to the lesser trochanter of the thigh tendon that inserted into the return from the lumbar spine forward and pass on the crest of the pubis. Iliopsoas shortening of the medial surface of the front of the thigh pull the tendon, after rotating the outside of the knee and pull the induction.

The healthy functioning of the two lateral rotation that tends to regulate the actions of one knee: (1) action on the same side forward in the pelvis, and muscles, including the rotation of the iliac, internal oblique (which is functionally , insert its common, continuous and iliac crest of the ilium) is on the other side, (2), the greater trochanter through a small hall behind the bottom of the iliac crest, thigh to bring forward assisted hip angle, the counter in the external balance outside of the thigh tends to rotate it. gluteus internal rotation as well as the plural form of the little finger, flexor muscles are located in the hip of the leg. The synergistic function of these hips.

Proceed with this synergy, with the help of forward movement of the same side of the pelvis, thigh movement occurs. In the center of the motor body, lumbar started back on the road to pass through it. Thus, Dr. Rolf explains observations of the role of the iliopsoas muscle to start walking.

Interestingly, abdominals aid walking by supporting the rotation of the pelvis is described using its attachment along the leading edge of the pelvis. Consequently, abdominals and lower back interactions are described.

When, if you fail to properly extend the waist, on the same side of the pelvis, behind their abilities (in order to move forward and to move is to allow the other side) is limited. Plural form of cooperative agreement gluteus, lower back due to frequent the little finger of the same deal with chronic constipation (the reasons discussed earlier). Drag down the front of the pelvic joint contraction. Have a tendency to turn a forward-leaning posture to maintain a straight forward person drawing counter lumbar spine. Extensor spinal cord as a contract, they suffer from muscle pain and fatigue. Therefore, we describe the correlation between back pain and tight hips.

As before, as a solution for this stressful situation, he explained that misguided efforts to strengthen the muscles of the abdomen. All you need is the plural form of the hips and gluteus little finger is to improve the response includes the ability to relax.

Interest centers around the final note (feet) the relationship between the (back) bring. Healthy, well-integrated walking, helps your back foot to the thigh gluteus brought forward the plural form of the little finger. This phenomenon is "known procedure in the spring."

Here is this description: thigh, ankle far the most spine-flexion are walking. In other words, ready for maximum stretch and stretch the calf muscles and hip flexors () means the reflection decompression. This integration will occur in any walk: help with stretch reflex, the flexor muscles of the spring will put the bottom of the foot steps of the hip flexors assist in bringing the thigh forward.

Of particular interest here is: if you fail to respond in an active fashion in the plantar flexors, big forward, such as hip flexors and iliopsoas muscle to maintain a heightened state of tension conditions, falls and the burden of bringing the thigh, where we are: a tight waist and back pain. (This is the chilling effect of the foot - right foot on the ground clearance of the flexor when you walk in, to avoid the need to compensate by lifting the knee from the hip flexors, please note lead to a similar problem.)

Therefore, it is the responsibility of back issues (in some cases mainly) will appear on the foot falls. Resolution of lower back problems can be expected to foot and lower limb function properly.

Overview

Iliopsoas muscle, iliac, abdominals, drawing the spine, and hip flexors and extensor, flexor of the ankle / within walking distance of the relationship between the leg movements. Their mutual interference (or shrink too much in general, these one or two non-response "or players") leads to dysfunction, low back pain. Strategy to strengthen the muscles of the abdomen, the problem of misguided efforts is usually a lie in - in spite of reason, in order to modify the description so popular abdominal exercises to strengthen the back pain is less common yet listed. Sensory-motor training (physical education) provides a more appropriate and effective approach to the problem of back pain than abdominal strengthening exercises.

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