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All too often I see abdominal crunches in
the schools, the gyms, and even physical therapy centers
completely performing abdominal crunches in a way that not
only hinders progress, but actually is causing greater harm
than good.
The Chest lift demonstrates in four simple
phases the importance of breath, isolating the transversus
abdominus (the powerhouse or core muscle), and relaxing the
neck and hip muscles. This exercise should be done after
performing the Pelvic Curl first.
As with the Pelvic curl, the chest lift
should be done SLOWLY, with concentration and isolation taking
precedence over "Reps and speed". This exercise done merely
5-10 times can be extremely effective in developing healthy
abdominals from the inside out, rather than the outside in.
Just as with the pelvic curl, you will begin to feel a change
in your posture, any pains and fatigue you may have had, and
even a change in your confidence and presentation...all
elements of what Pilates can accomplish. Enjoy!
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Note: Overextending
the back leads to an overarched, or hyperlordotic
back, which is a common cause of back pain. Over
flexing the back, on the other hand, puts pressure on
the discs of the back, which also leads to excessive
pressure and loading when the exercise is initiated.
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Preparation:
Start in a supine
position with your fingers intertwined behind your
head. Put utmost priority in feeling a neutral pelvis.
You should be able to visualize your pelvis as a
stable base which is neither flexed nor extended. Keep
the feet parallel to each other with about hip
distance from each other.
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Focus on your breathing and each muscle.
This is not an exercise that is to be done
quickly. |
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Initiation:
Begin the chest
lift by slowly inhaling. Think of this stage as
drawing in the potential energy needed for the next
phase, the lift. Remember as you inhale not to tense
up any part of your body, as your goal is to maintain
the stable neutral spine and pelvis you initiated
during the preparation phase.
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SLOWLY lift your head and shoulders, concentrate on
peeling the spine off the floor,
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The Lift: (Done
SLOWLY)
After you inhale,
exhale while engaging the transverses abdominus
muscle. Visualize a corset that wraps around your
tummy and tightens up the muscles so that all the abs
can work together as a unified, rather than disjointed
unit. As you exhale, feel this corset in your
abdominals begin to squeeze, pushing your belly button
behind as you as you slowly elevate your upper body.
SLOWLY lift your head and shoulders, concentrate on
peeling the spine off the floor, one vertebra at a
time. In this fashion, you will develop awareness of
your abdominals and your spine, keeping your pelvis
stabilized. Lift your upper body as one unit, rather
than disconnecting the motions of the head, arms,
neck, and upper body. Inhale when you have reached the
top of this lift.
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Imagine
you slowly unzipped your spine off the floor, you are
now zipping the spine back into place during your slow
exhalation. |
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Descent:
After you have taken a
slow inhalation at the top of the lift, exhale coming down
slowly placing your spine back down one vertebra at a time.
Imagine you slowly unzipped your spine off the floor, you are
now zipping the spine back into place during your slow
exhalation. As with the lift, descend slowly keeping your
head, shoulders, and elbows as one complete unit. Complete the
descent at the end of exhalation with one final inhalation
into the rest or starting position
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This is the
Wrong Way
to do a chest lift.
Pilates is
about isolation, breathing and concentration. Think
quality not quantity. Performing a chest lift in this
manner will defeat the purpose and may end up hurting
your back.
Both of these
examples (Right) are the INCORRECT way
to perform a Chest Lift.
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NO
NO
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You are now ready to
repeat this exercise.
**Points to keep in
mind:
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Establish a neutral pelvis as your anchor
from the beginning, and remember not to tuck or tilt it in
any way. Doing so will activate the hip flexor muscles,
causing your pelvis to tilt which in turn will generate
undue strain in the lower back.
Keep the feet parallel to each other at
all times.
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The elbows should be slightly forward.
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The exercise should be done slowly, with
concentration at each phase.
Movement at each phase is coordinated with continuous
breathing.
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