The Spine 127studies indicate that moderate abdominal activity is
required in push-ups to maintain trunk alignment
(Flint and Gudgell, 1965) and that combining two
skills requiring abdominal contraction (kneeling
abs or inverted “V” and push-up) may help train
stabilization in a more functional manner that can
more readily transfer to dancers’ movements (Lange
et al., 2000). As skill increases, one can develop
asymmetrical stabilization by adding lifting one leg
in the inverted position (figure 3.42D). Due to the
associated decrease in stability of the base of sup-
port, performing other types of abdominal exercises
such as shown in figure 3.41 may also offer greater
stabilization benefits than performing exercises on
the floor (Stanforth et al., 1998).
Technique and Kinesthetic Awareness Essential
to an effective abdominal strengthening program is
that proper form not be jeopardized in an attempt
to do more repetitions or to do a variation that is too
difficult for current levels of strength or skill. One
aspect of good form is that exercises should be done
in a slow and controlled manner, without undue use
of momentum. Another aspect of good form is that
the desired specific sequencing of spinal and pelvic
movements occurs, with an appropriate magnitude
and without undesired compensations. The goal is
not only to improve specific abdominal strength,
but also to develop a better kinesthetic awareness of
trunk positioning and appropriate muscle activation
for stabilization as well as movement. To aid with
development of kinesthetic awareness, it is often
helpful to utilize external feedback such as that from
a mirror, that from a partner, contact of the back
relative to the ground, or to use the hand to feel
the position of the ribs, pelvis, or protrusion of the
abdomen. In time, a new kinesthetic awareness can
be developed and utilized in motor programs that
will allow for the desired neutral position of the spine
with static alignment and appropriate contraction
of the abdominal muscles in dynamic movement
to protect the spine and achieve the desired dance
aesthetic. A summary of the principles just discussed
for making abdominal strengthening exercises effec-
tive is provided in table 3.3.Limiting Abdominal Exercise RiskMany of the principles just discussed for increas-
ing the effectiveness of abdominal exercises also
increase the stresses applied to the spine. So, while
appropriate for many highly skilled dancers with no
back injury history, a less-skilled, less-conditioned, or
injured dancer may need to take a more conservativeMaintaining a Neutral Lumbar Spine
Start lying supine with the knees bent to about 90° and the feet resting on the floor while one hand
rests on the front of the abdomen and the fingertips of the other hand are under the side of the low
back region.- Emphasizing isometric contraction of the abdominal muscles. While maintaining the back of
the sacrum and thoracic spine in contact with the floor, pull the abdominal wall in toward the front
of your spine without letting your pelvis or rib cage move. Your hand should feel the abdominal wall
pulling inward without the anterior rib cage and pubic symphysis coming closer together. - Emphasizing maintaining a lumbar curve. When the abdominal muscles contract they will tend
to produce lumbar flexion. One approach to maintaining a normal lumbar curve is to try to isolate
muscle contraction to the transverse abdominis, whose function is stabilization without trunk flexion.
Another approach is to maintain the lumbar curve with co-contraction of the lumbar spinal extensors.
Thinking of pulling the front and back of the spine toward each other, or pulling evenly up with the front
and back of the pelvis, can encourage co-contraction of the abdominal muscles and spinal extensors.
Your fingertips should feel the lumbar area stay lifted versus flattening out. - Comparison to a “C” curve. Contrast this sensation and positioning to that associated with a
“C” curve. When creating a “C” curve, note that the lumbar area comes closer to the fingertips, and
the contact of the sacrum on the floor shifts upward as the pelvis and ribs come closer together.