Attention

Sacrum Head of femur Pecten pubis Ischial ramus

Lumbar Anterior Shear

Intervertebral disc Anterior superior iliac spine

Greater trochanter Lesser trochanter

ACTION OF PSOAS MAJOR ON THE LUMBAR CURVE

Aside from its role as a powerful hip flexor, the psoas muscle pulls the lumbar spine into lordosis, increasing the curve.

Costal angle 12th thoracic vertebra 12th rib, floating rib Lumbar vertebra Psoas minor Iliac crest Psoas major Anterior superior iliac spine

Sacrum Head of femur Pecten pubis Ischial ramus

Intervertebral disc Anterior superior iliac spine

Greater trochanter Lesser trochanter

Lesser Trochanter

CORRECT POSITION, ROUNDED BACK INCORRECT POSITION, ARCHED BACK

When performing exercises for the abdominal muscles, round the back,

CORRECT POSITION, ROUNDED BACK INCORRECT POSITION, ARCHED BACK

INCORRECT POSITION, BACK ARCHED

As with most movements Involving the abdominal core, leg raises either on the ground or at an incline bench should never be performed with an arched back,

INCORRECT POSITION, BACK ARCHED

Unlike other welghtlifting movements, exercises for the abdominal core and especially those for the rectus abdominis absolutely must be worked with a rounded back (rolling up the spine).

When performing exercises that roll the spine up off the floor, as in crunches, you hold the spine differently than when performing squats, deadlifts, or other standing movements.

If during exercises with additional weights, such as squats, deadlifts, or good mornings, the vertebral column Is not arched at the lumbar spine, vertical pressure combined with rounding the back pushes the nucleus pulposus of the

Intervertebral disc posteriorly, which can compress the nerves and cause sciatica or a herniated disc.

On the other hand, when performing specific exercises for the abdomen, if the back is not rounded with intense contraction of the rectus abdominis and the internal and external obliques, the powerful psoas hip flexors will increase the lumbar curve, forcing the intervertebral discs forward.

This causes increased pressure at the posterior lumbar vertebral articulations, which can cause low back pain or, more seriously, articular compression or shearing.

ABDOMEN

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