Crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions ( Crunch )

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Name of exercise

AROM lumbar flx (crunches)

Other names of exercise	Crunch
Description of exercise	The crunch exercise is a popular abdominal exercise that targets the rectus abdominis muscle, also known as the “six-pack” muscle. To perform a crunch, you lie on your back with your knees bent and feet flat on the ground. You then contract your abdominal muscles and lift your head, neck, and shoulders off the ground while keeping your lower back pressed into the floor. This movement creates a “crunching” motion, hence the name. The crunch exercise is often used in fitness routines to strengthen and tone the abdominal muscles, improve core stability, and improve overall posture. It can be modified to make it more challenging by adding weights or incorporating twists.
Do each time for how long	Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time	Do daily two times, or do as per instructed by your doctor.
Do for how many days	Do for two to three weeks, or do upto days told by your doctor.

How to do exercise

Lie on back with knees bent, and hands clasped behind neck. Raise shoulders up until they clear the floor and return to start position.

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Video Tutorial

EX286/YTB/Link

 

Body Part	Abdominal
Type of Muscles	Abdominal
Category of Exercise	__
Type of Exercise	AROM
Body Position	Supine
Difficulty Level	Low
Direction of Exercise	Flextion
Type of Action	Flexion, Extension, Abduction, Adduction

Benefits of exercise

EX286/T1^(ME/1)

Stronger core

Improved posture

Increased muscle endurance

Better balance and stability

Reduced risk of back pain

Improved athletic performance

Increased calorie burn

Can be done anywhere

Targets multiple muscle groups

Can be modified for different fitness levels

 

When to avoid this exercise

The Crunch exercise should be avoided if you have any existing back or neck injuries, as it can put strain on these areas and worsen the injury. It should also be avoided if you are pregnant, as the pressure on your abdominal muscles can be harmful for both you and your baby. If you have any medical conditions that affect your spine or abdominal muscles, it is best to consult with a doctor before attempting the Crunch exercise. Additionally, if you experience any pain or discomfort while performing the Crunch, it is important to stop and seek medical advice. It is always important to listen to your body and avoid any exercises that may cause harm or aggravate existing injuries.

Precautions

As per several scientific studies, some precautions need to be taken while doing this exercise such as^(ME/2)

Warm up properly before starting the exercise

Keep your neck and spine in a neutral position

Avoid pulling on your neck with your hands

Engage your core muscles throughout the entire movement

Exhale as you crunch up and inhale as you lower down

Keep your feet flat on the ground

Do not arch your lower back

Avoid using momentum to complete the movement

Do not hold your breath

Stop if you feel any pain or discomfort.

Helpful in Diseases

Arthritis

Back pain

Carpal tunnel syndrome

Fibromyalgia

Osteoporosis

Obesity

Diabetes

Heart disease

High blood pressure

Anxiety

Depression

Stress

Insomnia

Chronic fatigue syndrome

Asthma

Chronic obstructive pulmonary disease (COPD)

Parkinson’s disease

 

EX286/FAQ/1

 

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