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Fitness Tip#336 - March 18, 2013


Monday, March 18, 2013

COMMON MUSCULAR WEAKNESSES (1 of 6)

Abdominal Weakness

Increased risk of lower back injury can occur during hip flexion, extension, stabilization and back extension activities. Erector Spinae muscles can hyperextend lower back more than usual if abdominal muscles are weak. The abdominal muscles tilt the pelvis forward, improving the mechanical positioning of the Erector Spinae, specifically when the lumbar spine becomes straight. When abdominal strength/endurance is not adequate to counter the pull of the antagonist Erector Spinae under load, these low back muscles are put at a mechanical disadvantage (active insufficiency) further placing additional stresses on these very same lower back muscles. Iliopsoas can pull on the spine during hip flexor activities if the abdominal muscles are weak. Risk is compounded when abdominal weakness is combined with hip flexor inflexibility.

Examples of affected exercises:
o Squat
o Deadlifts
o Military Press (standing)
o Lying Leg Raise (full extension): hands may be placed under lower portion of glutes to decrease tilt of pelvis and subsequent hyperextension of spine.

Example preventative / corrective exercise:
o Crunch


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Member Comments About This Blog Post:
SAMURAISKEETER 7/30/2013 11:49PM

  So, I think you have copied and pasted some bad information from ExRx.net. Concentric contraction of the Rectus Abdominis results in posterior tilt of the pelvis NOT anterior (forward) tilt of the pelvis. Excessive anterior tilt is what puts the Erector Spinae into Active Insufficiency NOT improved mechanical positioning. Strengthening the Abdominals CORRECTS anterior tilt by tilting the pelvis posteriorly and places the Erector Spinae in an improved mechanical position, allowing the room for crossbridging of Actin and Myosin filaments.

ExRx.net is a very good resource, but it's important to understand the concepts you wish to copy from their site so that you may check the source information before misleading others with it.

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MOMOF4FOXES 3/18/2013 10:43PM

    So, what do you do for a living? How do you know all of this? Just curious. Interesting info. so I read these a lot!

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CHERIJ16 3/18/2013 10:00PM

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