クランチで首が疲れる方 - 2021.12.09

SHAPEマガジンにThe Reason Why You Feel Neck Pain While Doing Crunchesという記事がありました。ぜひご一読ください。顎を突き出したり、頭を振り上げず、腰椎押しつけないことです。ヘッドノッズを行ってから、あくまでも腹筋を使って起き上がってきてくださいね。地味な基本のエクササイズですが、正確にできる人は実はとてもとても少ないです。

A handful of studies have shown that simply tucking your chin toward your chest before and during a crunch can reduce the muscle activity in your neck. Why? It activates the hyoid muscles—which run from your chin to your collarbone—to act as stabilizers, says McCall.

You also want to pull your low back and stomach into the floor, as this adds a slight posterior pelvic tilt, keeping the upper spine from being able to move independently, says Seedman. And move up really slowly to prevent neck pain while doing crunches. ″People often think in a crunch, they need to get their torso off the ground in this big motion. But it should really be a small, compact movement,” he explains. Remember, your goal is to activate your core, not to bring your shoulder and head up. If you take the momentum out and glue your lumbar spine to the mat, it signals to your nervous system to create contractions in your core, actually working your abdominal muscles in a way that makes you stronger and keeps you pain-free.