Decline Sit-Up Board

Sit up

  • Hip Flexed position (Torso and Pelvis flexed on hip joints)
  • Due to incline board, (gravity), there is a moment of hip flexion to prevent movement of hip extension (isometrically or concentrically)
  • In static position, Hip Flexors, esp. Psoas Major maintains position of hip flexion
  • Abdominals are contracted Isometrically to stabilize torso on pelvis (they are not prime movers)
  • Spinal Erectors are contracted isometrically to stabilize spine and sacrum into pelvis
  • Therefore if there any movement takes place it is only in hip flexors, (concentrically to come forward), and hip flexors eccentrically going backward.
  • Hip Flexors are the most overused and overtaxed muscleclature in the lower extremity. They do not need to be trained in isolation.
  • Due to Psoas Major’s origin of attachment on the anterior aspect of the spine, (T12-L5), any contraction, esp in hip flexed position will pull vertebral bodies anteriorly increasing lumbar extension, (Lordosis).
  • Excess lumbar extension causes impingement of posterior aspect of discs
  • High Risk Exercise for most, esp. those prone to or having excess lordosis (sway back)
  • Ineffective exercise for abdominal training