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Debi Pillarella, MEd Responds:
Debi Pillarella, MEd, certified personal trainer and a spokesperson for the American Council on Exercise, responds: Whenever I hear this comment, thoughts of my high-school physical-education class come to mind. Traditional sit-ups—coming up from a lying position to touch your knees or toes—typically rely on momentum and overflexing of the spine, which may be the reason for your pain. How about trying an abdominal "crunch" instead?
With an exercise mat beneath you, lie on your back, knees bent, feet flat on the floor about hip width apart. Place your hands either at the sides of your head by your ears or unclasped behind your head, with elbows out. Keep your chin and neck drawn in (neutral) and imagine you're holding an orange under your chin. Avoid pulling on the head and neck. Draw your navel to your spine, engaging your abdominal muscles. Exhale as you curl your head, neck, shoulders, and torso off the floor, bringing the rib cage toward the pelvis until you reach a "sticking point" (you can't lift any farther without swinging up, using momentum). Hold briefly at the top of the contraction, breathe normally, and then slowly lower to the starting position.
If you still feel discomfort in your back, try elevating your legs on a chair or an exercise ball. If this is uncomfortable, check with your doctor to be sure this exercise is appropriate for you.
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Debi Pillarella
MEd
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