Short answer: A crunch is a small curl-up where you lift your head and shoulders off the floor using your abdominal muscles. Done well, it's a short, controlled movement, not a full sit-up. In the video, our chiropractor demonstrates how to keep the work in your tummy muscles and out of your neck.
These exercises are general guidance. Do them as directed by your chiropractor.
How to do crunches correctly
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Cross your arms over your chest, or rest your fingertips lightly beside your head.
- Gently tighten your tummy muscles, as if bracing for a light poke.
- Breathe out and slowly curl your head and shoulder blades off the mat. Your lower back stays on the floor.
- Pause briefly at the top.
- Breathe in and lower slowly back down.
Sets, reps and holds
A good starting point is 2 to 3 sets of 10 to 15 slow crunches, or as your chiropractor directs. Rest between sets. More reps with poor form won't help, so stop the set when your form slips.
Getting it right
- Pulling on your neck. Your hands only support your head. Never yank it forward.
- Tucking your chin to your chest. Keep a fist-sized gap between chin and chest.
- Coming up too far. Once your shoulder blades clear the floor, that's enough.
- Using momentum. Slow and controlled. No swinging.
- Holding your breath. Breathe out on the way up.
Crunches are one part of trunk strength. Your chiropractor may pair them with exercises like glute bridges.
When to stop
Stop if crunches cause sharp pain in your back or neck, or pins and needles in your arms or legs. Tell your chiropractor at your next visit, or call us on 03 9787 8518.