Spine Stability Exercise - The Curl Up

​SPINE STABILITY - THE CURL UP

​Curl-up – Technique Tips

• Lying on your back, with hands supporting the lumbar spine, this ensures your spine remains in a neutral slightly arched position during the next step
• One leg is bent to 90º with knee flexed, the other is relaxed on the floor
  
• Before the next step, imagine the head and neck as a rigid block.…level on the thoracic spine. No cervical motion should occur (no chin poking or chin tucking)
• Raise the head and shoulders off the ground only a couple of inches and hold for 10 seconds (Intent is to activate the abdominal muscles, with no neck flexion) – focusing on a slight upper thoracic lift
• After a 10 second hold, relax your head back down to the resting position

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How Many Repetitions??
This depends on individual capability but working off a descending pyramid is a logical start. An example program would be to perform 3 sets of five reps, then three reps, and finally one repetition to end (each with an 8-10 second hold). Rest between each set for 20-30 seconds.
As the rep scheme becomes easier, increase the number e.g. 7-5-2, 8-6-3
 
Note - To advance the exercise raise the elbows 1 inch off the ground
The goal is to perform this curl-up without any movement in the low back! Raising the head and shoulders too high (like a traditional crunch) will flex the spine and apply excessive forces which could increase your symptoms.

​You can progress this exercise and increase the difficulty by bracing your abs before moving your head/shoulders and raising your elbows from the ground to decrease your base of stability.

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