Hi,
I am taking a test for a Public Safety Position (Corrections) and for this test
you HAVE to touch your knees with your elbows in the sit
up.
On your site you say that this way is not recommended because it involves the
hip flexors. My question is, is it bad for your back to to them this way?
No. It is not bad for you to perform a maximal set of sit-ups as you
describe.
Long Answer:
It is definitely not recommended for the vast majority to overwork the hip
flexor muscles which is common in abdominal exercises such as in the sit-up form
you mention.
Due to our sedentary lifestyles which usually include ample sessions of
sitting, our hip flexor muscles become extremely tight.
Tight hip flexor muscles can actually pull your pelvis anteriorly. This
excessive anterior pelvic tilt causes the lower back to arch excessively which
is called lordosis.
Putting your body out of alignment can lead to multiple problems because
after all, your body is a kinetic chain and it is only as strong as the weakest
link. Excessive anterior pelvic tilt worsened by improper sit-up form can
render your abdominal exercises useless and possibly causing problems in joints
throughout your whole body from ankles to knees to shoulders.
Get a Professional Opinion:
Find a certified personal trainer at your local gym or a physical therapist
and ask them to analyze your static and dynamic posture. Don't be alarmed
by this long drawn out response. This is just to show you what could
happen and it's often not as simple as something that is correct or incorrect.
Training:
Sit-ups were once thought to be the best exercise for abdominal muscle
strength and endurance but there are far superior exercises for abdominal
development. The sit-up form in your fitness test were likely implemented
because by touching your elbows to knees it is easy to see if you're cheating or
not.
Although the sit-up form you mention is working the hip flexors more than the
abdominals you should train full range of motion (as you mention) sit-ups
so you can improve and be ready for the test. Once you have the job, stop
this sit-up form, perform a wide variety of crunches, and core exercises and
make sure you stretch your hip flexors to keep them at optimal length.
100 Abdominal Exercises
Free exercise video demonstrations for your entire core, including oblique
exercises, core exercises and exercises for the rectus abdominis or six pack.
More Posture Correction Information
Hunch Back Posture Problems One of the more common posture problems is protracted shoulders which
some call hunchbacks or humped backs or Quasimodo. Learn how to decrease
your chances of developing this unsightly posture problem.
