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JEANNEBOYD1 Posts: 482
7/12/12 10:50 A

I just posted the pelvic tilt exercise on another thread. It works very well for me.

http://yoga.about.com/od/yogaandbackpain
/ss/pelvictilts.htm

EVLOBOS310 Posts: 1,695
7/12/12 10:44 A

Thank you all for your responses! I have never tried Pilates, although I do the plank in my ab work too. I will give that a try. Also, I had been putting my hands next to my ears during crunches and such, but I'll try putting them at my sides or across my chest instead. Thanks again! emoticon

DREAVG Posts: 3,215
7/12/12 10:40 A

Hi,

If your neck hurts, there is strain. First make sure you aren't pulling on your neck. To do that, DO NOT lace your fingers behind your head. Instead, cross your arm on your chest or use a "potato chip grip" touch behind your ears. that means your touch is so light that if your had a potato chip between your fingers and head, it would not crack.

If your tail bone hurts, try this techniques. Close your ribs (think about your ribs being flat instead of flaring out) and pull your belly button in like your pants are too tight. This is tougher than it sounds and may take practice.

You can try planks. Pilates is another option because is focuses on the core. Yoga is a good option too.

andrea

SPOORK Posts: 1,193
7/12/12 9:28 A

Check your form. Keep your neck and shoulders relaxed when doing ab exercises. Don't clench your teeth and keep your tongue away from the roof of your mouth (helps with tension). Make sure your head isn't pushed forward like a turtle or chicken. You should be looking towards the ceiling (chin slightly tucked and in line with your body, not pointing up at the ceiling) or towards your belly button depending on the move.

Use your thicker mat. If it's not enough you can place a light blanket or towel on top of your mat.

I'd highly recommend signing up for a pilates class or a session with a personal trainer so that you'll have someone to correct your form, give you pointers, and modifications or alternative exercises.

Edited by: SPOORK at: 7/12/2012 (09:29)
RUSSTHESKIGUY SparkPoints: (3,242)
Fitness Minutes: (4,673)
Posts: 119
7/12/12 9:21 A

MIRV22,

Great site you linked to for ab exercises, too bad there aren't very many choices....JK. That is a lot of ab exercises!

I do a variety of ab exercises and sometimes my neck gets tired if I don't support it with one of my hands. You just have to be careful you aren't pulling on it. THat is why a lot of people are getting away from traditional type crunches and planks are becoming quite popular.

I do some planks but they are not my favorite. For me, I can work my abs harder and get a better burn doing non-plank exercises, but everyone is different and it depends on your goals.

One suggestion in general, flex or contract your abs the entire time when you are doing your ab workouts and you will really feel the burn. Obviously, any ab exercise will require contraction of the abs for part of the exercise but many don't require it the whole time. Planks obviously do though. If I do the exact same ab movement without keeping my abs flexed, it is way easier and I don't feel it as much.

Edited by: RUSSTHESKIGUY at: 7/12/2012 (09:31)
MIRV22 SparkPoints: (18,186)
Fitness Minutes: (10,378)
Posts: 631
7/12/12 9:03 A

I agree...start doing all plank moves. It is great for your whole core. Here is a page with a multitude of different core exercises. Choose the ones from this that won't bother your neck and back. http://www.sparkpeople.com/resource/exerci
se_demos.asp?exercise_type=core

ZORBS13 SparkPoints: (115,058)
Fitness Minutes: (112,610)
Posts: 13,533
7/12/12 8:20 A

Stop doing crunches and do planks.

EVLOBOS310 Posts: 1,695
7/12/12 8:01 A

Ok, I must be doing something wrong...

My neck is sore from my ab workout emoticon I try to put my hands next to my ears instead of behind my head so I don't strain my neck, but I'm obviously still doing something wrong.

Also, my tailbone hurts from the same workout. I think this is due to the fact that I have tile floors and was only on a thin carpet and my yoga mat. I have a thicker mat for the next time I do the workout, but is that the only reason it would hurt?

I'm making good progress on the scale and in inches, but I want to make sure I have good form so I don't injure myself. Any suggestions will be appreciated! emoticon

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