Rules for performance of exercises

Cases studies Aims of the exercises Rules for performance of exercises Recommendations and precaution Sessions, series, repetitions and intervals Time management of exercise sessions Rules for abdominal exercises Rules for paravertebral exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

General rules for the exercise of the abdominal muscles

All exercises which are performed lying on your back (in the "dorsal decubitus position") must be carried out on a firm and horizontal surface that has been previously padded, such as a mat, rug, thick carpet or the like. Whenever the "floor" is mentioned in the description of an exercise, it actually refers to this padded surface.

In order to perform exercises designed to strengthen the abdominal area, the following general rules must be followed:

1. Whenever you exercise the abdominal muscles, make sure that your lumbar area rests on a suitable surface.

2. Avoid exercises which make you contract the psoas or arch your back.

3. Work the abdominal muscles in the order set by the physician: lower, oblique and upper.

4. Perform each exercise as slowly as possible.

Ensure the lumbar spine is rested: If you should exercise the abdominal muscles without resting the lumbar spine you run the risk of arching the lumbar spine and overloading the lumbar muscles. Performing abdominal exercises in this manner is a good way to cause problems for your lumbar spine, which will become more intense as you "exercise" it.

Avoid the contraction of the psoas: Contraction of the abdominal muscles allows the spine to flex forward up to 30º. The remaining flexion is achieved due to the contraction of the psoas, which pulls the trunk (torso) until the chest touches the knees and arches the back forward. The contraction of the psoas is therefore very effective in terms of movement. If you are lying on your back, with a straight back and legs stretched out, and should try to get up in a frontal way, the psoas competes with the abdominal muscles to carry out one third of the movement - and usually beats them. After the first 30º of movement, the work depends solely on the psoas. This means that if you make the abdominals and the psoas work at the same time, these shall only work a fraction of what they should: the abdominal exercises described in this web site have been specifically designed to avoid this happening.

Work the abdominals in the prescribed order: The dynamics of abdominal muscles work in such a way that the upper abdominals are contracted when attempting to contract the lower ones, and that in order to contract the "central" upper abdominals, you must contract the oblique ones. As a result, if the upper abdominals are contracted first, the ensuing exhaustion thereof prevents you from suitably exercising the lower and oblique ones.

Do the exercises slowly: : The slower you perform an exercise, the more you make the muscles work and the less risk there is of an involuntary "pulling" of the muscles, which may be painful or cause spasms. Doing the exercises slowly is more tiring, but is much more effective and safe. On the other hand, holding a position of maximum contraction for an instant increases the work of the muscles and stimulates the development of strength, therefore making it a worthwhile effort.