The different layers of abdominal muscles.
When your abdominal muscles are working properly they provide essential protection for your spine. Sadly, this is not the case for many people. I see this in the large number of troublesome backs that come through my office.
There are four layers of abdominal muscles. The deep layers are among the most important for stabilizing the lower back. These muscles are all too often weak and uncoordinated.
Sit-ups and crunches exercise primarily the more superficial layer of these core muscles. Sometimes these muscles are strong but without the deep abdominal muscles functioning properly your spine is at risk.
It takes more than sit ups to properly strengthen and coordinate all layers of your abdominal muscles. For maximum protection of your back seek coaching on how to strengthen and coordinate all the abdominal and other core muscles that stabilize the spine.
An Exercise to Try
Stand up straight. Reach up to the sky with your arms. Take a deep breath. Start exhaling as you stretch your hands upward. When you reach near the end of your exhale force the remaining air out through pursed lips.
Did you feel your stomach area contract to expel the air? Those are your deep abdominal muscles. Keep those muscles active while pushing, pulling, lifting, or bending, and you will better protect your spine.
Now that you’ve become acquainted with these essential muscles you should endeavor to engage them regularly in your daily activities. Some activities where this is very important are as follow:
Raking leaves – Learn more about raking leaves and protecting your back by clicking here.
Shoveling (snow or dirt) – Learn more about shoveling and protecting your back by clicking here.
Sweeping and mopping
Vacuuming
Lifting boxes
General strength training
Disclaimer
Suggestions made in this publication are no substitute for medical advice. If you have any pain or difficulty performing the described exercise, seek advice from your appropriate health professional.
About the Author
Domenic Lopez B.Sc., Certified Clinical Exercise Physiologist and Licensed Massage Therapist, is owner and operator of Healthy Moves, a private practice where massage therapy and movement education help you achieve better living.