My Workouts and exercise for the month: christmas routine 2010 > Neutral stomach 2

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Breath in to prepare

Exercise 5 of 10

Watch Video:

Stomach neutral position 2,In this exercise lie on the floor with the knees bent, feet flat on the floor, you should be able to feel both the heel and the ball of the foot on the floor. Place your hands at the base of the skull with the elbows back, gently raise the upper body off the floor just a little and lower the shoulders back to the floor at the same time raising the foot off the floor. Repeat with the opposite foot. Breath in to prepare, breath out and lift the head off the floor and raise the foot, breath in and return back to the floor and relax and repeat on the opposite foot. 

 

Stomach a neutral position with leg lift.
The his exercise requires us to raise the head an shoulders of the floor at the same time we're going to raise foot off the floor but lifting from the knee.
When lifting the head and shoulders off the floor, we raised just an inch or two not too high, The reason for this is to  transversal abdominal m and the internal external obliques and also prevents the lumber from flattening into the floor, at the same time will lifting the foot off the floor Aim here is to make sure that the pelvis does not move and so also prevents the lumber from changing position. this will encourage the abdominal muscles to stabilise the lumber area of the back. and this will time would reduce our tendency for back injury.
The Muscles we are encouraging to work out the transversal abdominal  and the internal and external of oblique.

 

 

Care Notes

Keep the neck long and relaxed, lead with the breast bone.

Raise the foot off the floor keeping the knees together.

Keep a neutral spine throughout the movement.

Your shoulders should be relaxed throughout the movement.

Stop if you feel any discomfort at all.

 

Transverse abdominis.

Origin,
 In a surface of the 7th and 12th cartridges of the ribs; the deep layer of the thoracolumbar fascia; the anterior two-thirds of the iliac crest; and the lateral one -third of the inguinal ligament.

Insertion
The linea alba, the pubic crest the pectin pubis,

The action
Is the rotation, flexion and lateral flexion of the trunk.

Rectus abdominis.

Origin,
Pubis and the pubic synthesis.

Insertion
the xiphoid processes of the sternum and costal cartridges of the 5th to the 7th ribs,

Action,
Compression of the abdomen, flexion of the trunk, stabilisation of the pelvis.

Internal abdominal obliques.

Origin
 Of the deep layer of thoracolumbar fascia; the anterior two-thirds of the iliac crest; and the lateral two-thirds of the inguinal ligament, the iliopsoas fascia.

Insertion
 The lower margins of the 9th to the 12th of ribs; The pubic crest;  and the anterior posterior layers of the linea alba.

The action,
Flexion and lateral flexion of the trunk, rotates trunk. ipsilaterally; rotates the trunk contralaterally.

External abdominal obliques.

Origin,
 The outer surface of the 5th to the 12 ribs.

Insertion,

linea alba; the pubic crest and the tubercle;  the anterior superior iliac spine and iliac crest.

Action,

lateral flexion of the trunk ipsilaterally; rotates the trunk contralaterally; compresses the abdomen and stabilise the pelvis.