Why does my back hurt when doing crunches? Why does my neck hurt when I do crunches? We show you some of the frequent errors when doing crunches , so you can avoid possible injuries and pains.
Abdominals, frequent mistakes
We must avoid these frequent mistakes when doing sit-ups , if we want to be free of pain and possible injuries derived from the bad execution of the exercises. We leave here a link to the post: how to do crunches if you want to read more about how the abdominals are done. We also propose reading the post: the best exercises for abdominals .
Take off the lower back of the floor
The lower back should be stuck to the floor when we do sit-ups ( abdominal crunch ). The test to know if the lumbar area is properly attached to the floor, is to try to put the hand behind the lumbar, if the hand does NOT enter, is that they are properly glued, that is, there is no gap between the mat and
It is a part of the execution that is most forgotten, not “sticking” the navel towards the floor, so that the abdominals are not kept taut and the transverse ones do not contract. In short, if you do not put the navel do not strengthen the middle area with the same effectiveness.
Take off the lower back of the floor
In the vast majority of abdominal exercises , the lower back should always remain in contact with the floor to avoid back problems.
Common mistakes when doing sit-ups: Pull the neck when climbing
“Why does my neck hurt when doing crunches?” This is one of the most common mistakes when you do not know how to do crunches (abdominal crunch). When there is not enough force in the abdomen, it is common to make a movement of impulse and try to go up making a strong pull with the head by means of a strong cranio-cervical flexion (insert the chin towards the chest).
The neck should be relaxed while doing sit-ups. If we place our hands to hold it, they should be
Errors doing abdominals: take impulse with the arms
Another frequent error, closely linked to: “Why does my neck hurt when doing sit-ups?” Is the mistake of taking impulse with the arms to compensate for the lack of strength in the abdomen. Generally, this impulse with the arms is linked to a sudden movement with the head to push up, which is not exactly good for our cervicals.
Do crunches in bed
If you have some idea of exercises and abs, this frequent mistake will be looking like an ass … Who can think of doing crunches in bed? I assure you that more people than you think.
Why do crunches in bed is not good? All right. A bed is not a hard surface. Even if we talk about hard mattresses, these are deformed with the weight of our body, and we can never compare a mattress of a bed, hard as it seems, with a mat on the floor. The position of the back and neck when doing crunches is very important, if we are on a soft surface, these parts do not support or are in the correct position, so it can be harmful when doing crunches.
Neglecting the tone of the muscles of the lower back
Never work the front part without compensating by working the back. You should try to work the antagonist muscle to avoid decompensation at the time of training. The abdominal plate is a complete exercise that works proportionately on the abdomen and muscles of the lower back. Click here if you want to read more about how to do the abdominal plate exercise .
The same happens with the lower abdomen, the oblique abdomen and the transverse abdominal. All of them are important. We should never focus only on the upper abdomen. The Pilates method is a discipline created by Joseph Pilates that places special emphasis on the work of the transverse abdominal and stabilizing muscles, as well as the oblique abdomen. Take a look at the reasons for practicing Pilates .
Common mistakes when doing crunches: Climbing too much
“The more I climb, the better, and the more work” lie. The more I climb, the more chances there are of not climbing correctly or of falling into the frequent mistakes mentioned above, of pulling the neck, or of pushing with the arms. We remember that you should always climb from the strength of the abdomen. The shoulders should detach from the ground (we raise the shoulders, and keep the support at the height of the scapulae). Once this position is reached, a small swing up and down is enough to work the abdominals effectively.
Go down too
It is not necessary to reach the full support of the shoulders when going down. Regarding the initial position mentioned in the previous common error (stay high with support at the height of the scapulae) is sufficient, and is also more effective than lowering the shoulders at all, since in this position the abdomen is maintained in tension.
The more abdominals, the better
“Faster, and more quantity, it’s better” Neither. When we do sit-ups we should not focus on the speed, but on the correction of the exercises. The disciplines such as the Pilates method opt for slow, but very controlled and correct executions, to do sit-ups. These forms of exercise are very effective.
Obsession with the abdominals
Obsessions are not good in any case. Many people are obsessed with the idea of having a flat, marked and toned abdomen. You always have to be realistic. Having such an abdomen is the result of constant work and healthy eating.
When I do sit-ups my back hurts
Why does my back hurt when doing crunches ? The frequent errors when doing crunches that we have mentioned above are the answer to this question. Do not place the lower back properly (leaving a gap between the mat and the body), neck pulls or impulses with arms or head that do not rise by force of the abdomen, are the most common causes of back pain doing abdominal.
More and more people are practicing the Pilates method to improve back problems. Check out this post
Do crunches at home
More and more people are beginning to practice exercise routines in their own home. This approach is fine, as long as you know how to do sit-ups in the right way. Avoiding frequent mistakes and executing the exercise correctly. If you are going to try to do sit-ups at home, on your own, and you do not know how to do them correctly, it is advisable that you go to a coach to help you. If you are signed up to a gym, a monitor can teach you and give you guidelines so that you do not hurt yourself or injure yourself when doing the abdominals at home.
We hope that this article about the frequent mistakes when doing crunches you liked. If you want to read more about the abs, you can take a look at the Wikipedia entry about the rectus abdominis muscle .