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CRUNCH
Because most people
who do the crunch do not raise their shoulders very high, they have a
very limited range of shoulder rotation. As a result, the danger is not
as great as when doing the sit-up with the twist. However, in this case,
the development of the oblique muscles is then limited. (Full range of
motion is necessary to fully develop these muscles).
Twisting only the
shoulders with rotation in the thoracic spine after doing the crunch can
also generate shearing forces along with compaction of the ribs and
thoracic vertebrae. This, in turn, can cause a muscle pull in the upper
back or an injury in the area of the last thoracic or first lumbar
vertebrae, which becomes especially vulnerable if the entire ribcage is
lifted off the floor when doing the crunch. Thus we see some of the same
problems occurring in the crunch with the twist as with the sit-up with
the twist.
COMPACTED RIBCAGE
Another danger of this
exercise is permanent compaction of the ribcage. When you greatly limit
the range of motion and raise only the head and shoulders off the floor,
in time you could conceivably develop a condition known as kyphosis
(hunchback). This is a serious postural deviation that not only
constricts the lungs, but detracts from overall posture and spine
stability. The more rounded the thoracic vertebrae become, the more you
lose the natural curvature of the lumbar area, which creates a
potentially dangerous spinal position.
Maintaining normal
curvature of the spine is very important for bodybuilders, especially
when handling heavy weights. When the four natural spinal curves are
maintained, the back is much stronger and can support up to 10 times the
amount of weight that a straight back can. Even though the dangers to
the spine when doing a crunch with a twist are less than when doing the
sit-up with a twist, the crunch can still lead to other problem.
Execution of both the sit-up with a twist and the crunch with a twist
should be avoided at all costs when they are done in the manner
described.
DO IT RIGHT
Te sit-up with a twist
can't be done safely and effectively. Instead, do each action
individually, not combined. Do a sit-up for one repetition then twist
for a repetition, then sit up, etc. Combining both of these actions
while maintaining the spine in a safe position is impossible.
Maximum flexion of the
spine must occur during a sit-up, but during a twist, the spine should
be in its neutral, S-curve position. If the spine maintains its normal
curvature, twisting will not create any serious shearing forces. And
because the amount of compaction is much less than when rounding the
spine, twisting is perfectly safe, and you can adequately tax the
oblique muscles.
The sit-up can be
combined with a twist but only under the following condition: Do sit-ups
where the hip flexors come into play, like sit-ups with your feet
secured, which stabilize the pelvis and bring back the normal curvature
of the lumbar and thoracic spine as you approach the full sit-up
position. You can then twist after completing the sit-up when the spine
is back in its normal position. Also, supplement this exercise with full
spine extension exercises to maintain the normal curvature of the spine.
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