Curl-ups: Difference between revisions

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'''Original Editor '''- [[User:Lilian Ashaf|Lilian Ashraf]]  
'''Original Editor '''- [[User:Lilian Ashaf|Lilian Ashraf]]  


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== Description  ==
== Introduction ==
[[File:Curl-up.jpg|curl-up exercise |alt=|right|frameless]]


Curl-ups exercise is from the most common exercises that target the abdominal muscles.  Curl-ups focus on the strengthening and endurance of the abdominal muscles. The abdominal muscles play an important role in the stability of the spine and trunk control.
The curl-up exercise is one of the most common [[Exercises for Lumbar Instability|exercises]] that target the [[Abdominal Muscles|abdominal muscle]]<nowiki/>s. The curl up exercise works on the endurance of the abdominals, important in [[Lumbar|back]] support and [[Core Stability|core stability]].<ref name=":5">Top end sports [https://www.topendsports.com/testing/tests/abendur.htm Curl up] Available: https://www.topendsports.com/testing/tests/abendur.htm<nowiki/>(accessed 3.1.2022)</ref> Having abdominal muscles with high [[Endurance Exercise|endurance]] helps prevent [[Low Back Pain|low-back pain]].<ref name=":3" />


Curl ups are performed in the crook-lying, supine position, by lifting the head, arms and upper trunk from the floor. Different curl-ups angles affects the abdominal muscles activity.<ref name=":0">Ha SY, Shin DC. The effects of curl-up exercise in terms of posture and muscle contraction direction on muscle activity and thickness of trunk muscles. Journal of Back and Musculoskeletal Rehabilitation. 2020 Feb 28(Preprint):1-7.</ref>
The curl-up requires use of the abdominal muscles to curl the upper body off the floor. It requires only a partial sit up and hence the [[hip]] flexors ([[Iliopsoas Tendinopathy|iliopsoas]] is the strongest hip flexor) do not participate in the movement. Research has shown that in a full sit up the hip flexors do most of the work<ref name=":3">AZ central What Does the Curl Ups Test Measure?Available:https://healthyliving.azcentral.com/curl-ups-test-measure-10744.html (accessed 3.1.2022)</ref>.


== Active Muscles ==
== Muscles Targeted ==
The abdominal muscles are mainly activated consisting of the rectus abdominis, external oblique, internal oblique and transversus abdominis.<ref name=":0" />
[[File:Abdominal curl-CDC strength training for older adults.gif|right|frameless]]
The curl-up mainly activates the [[Abdominal Muscles|rectus abdominis]], [[External Abdominal Oblique|external oblique]], [[Internal Abdominal Oblique|internal oblique]] and [[Transversus Abdominis|transversus abdominis]]. Different curl-ups angles affect the abdominal muscles activity.<ref name=":0">Ha SY, Shin DC. The effects of curl-up exercise in terms of posture and muscle contraction direction on muscle activity and thickness of trunk muscles. Journal of Back and Musculoskeletal Rehabilitation. 2020 Feb 28(Preprint):1-7.</ref>


== Risk Factors and Significance ==
* Maximum activity of the abdominal muscles  occurs at 30 degrees eccentric curl-up angle, which is achieved by lifting only the shoulders from the floor.
It is argued that the human spine can only handle a limited number of spine flexion cycle before it leads to  spine disc herniation, which is concluded from in vitro studies on animal models. But this statement is criticized as the animal models can’t be compared to the human spine in the natural setting due to the many differences such as:  the ROM of animals and humans spines, the lack of adaptive and remodeling mechanisms found in the natural in vivo setting that is not found in vitro, lack of fluid inflow to the disc in the in vitro models, the period of increased spinal load during spinal flexion exercise is transient that it does not induce fluid loss and the compressive load on the spine decreases in the natural setting due to increase in the intra abdominal pressure which reduces the compressive forces on the spine.
* The activity of the abdominal muscles decrease as the curl-up angle increase (moving the body towards the vertical position) due to decrease in the body resistance torque.
* The transverses abdominis muscle acts as a corset contributing to the inter-segmental control of the lumbar spine, rather than contributing in trunk flexion<ref name=":0" />.


Spine flexion exercises have significance over the static ones as the spinal motion facilitates nutrients delivery to the intervertebral discs through loading and unloading cycles which is of significant importance as the primary cause of disc degeneration is the age related decrease in the disc nutritional status. Also, Flexion-based spinal movements targets the rectus abdominis more than other exercises.<ref name=":1">Contreras B, Schoenfeld B. [https://journals.lww.com/nsca-scj/Fulltext/2011/08000/To_Crunch_or_Not_to_Crunch__An_Evidence_Based.2.aspx To crunch or not to crunch: An evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design.] Strength & Conditioning Journal. 2011 Aug 1;33(4):8-18.</ref>
'''Image 2:''' The hands are incorrectly placed in this image, having hands behind the head encourages the subject to stress the neck and pull the head forward<ref name=":4">Sports performance bulletin Abdominal strength training – the curl-up Available:https://www.sportsperformancebulletin.com/endurance-training/strength-conditioning-and-flexibility/abdominal-strength-training-curl/ (accessed 3.1.2022)</ref>.


== Clinical Application ==
== Technique ==
To avoid overstressing the spinal tissues it is recommended that the core strengthening routine does not exceed 60 repetitions of lumbar flexion cycles. For untrained individuals the training should start with a low volume 2 sets of 15 repitions then progressively increase.
*[[File:Curl up.jpeg|right|frameless]]Start in supine with with [[Knee|knees]] bent and feet comfortably flat on the floor;
* Adjust the [[Pelvic Tilt|pelvis]] so that the lumbar spine is in the neutral position.
* Curl up your head and bring your chin towards your chest, fixing your neck position (as if you were holding an tennis ball between your chin and neck)
* Hands placed behind ears with elbows pointing out to the side.
* Focus on abdominals, curling upper back off the floor, not moving any other body part, keeping arms, shoulders, neck and legs relaxed as the abs pull you up. If the movement is performed correctly, the head and arms will curl up as one unit with your shoulders;
* Stop when the upper back is off the floor.
* Pause for one count at the top.
* Slowly lower the upper back down to the floor<ref name=":4" />
Perform the exercise an optimal speed that allows both maximum activation of the abdominal muscles and adequate motor control. Barbado et al.(2015) concluded that:


A minimum of 48 hour to 72 hour rest should be allocated between dynamic spinal flexion exercise to allow the spinal tissue, muscles and intervertebral discs to remodel.
# For active individuals the fastest cadence is 1 repetition/1 s that could be used,
# For other less active populations a slower curl-up speed is recommended to decrease the risk of injury and allow for motor control.<ref name=":2">Barbado D, Elvira JL, Moreno FJ, Vera-Garcia FJ. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519219/ Effect of performance speed on trunk movement control during the curl-up exercise.] Journal of human kinetics. 2015 Jun 1;46(1):29-37.</ref>


Spinal flexion exercise shouldn’t be done until 1 hour of waking up, to decrease the risk of injury.<ref name=":1" /><br>
[[File:Cross-body-crunch-2.png|right|frameless]]
Variations: Bicycle Crunch and '''Cross Crunches (Image 4)'''<ref>Exercise.com.au [https://www.exercises.com.au/curl-up/ Curl ups] Available: https://www.exercises.com.au/curl-up/<nowiki/>(accessed 3.1.2022)</ref>


'''The angle of the exercise''' is an important factor in the activity of the abdominal muscles. Maximum activity of the abdominal muscles  was reported at 30 degrees eccentric curl-up angle, which is achieved by lifting only the shoulders from the floor.
Avoiding over-stressing the spinal tissues


The activity of the abdominal muscles (rectus abdominis, external oblique and internal oblique) decrease as the curl-up angle increase (moving the body towards the vertical position) due to decrease in the body resistance torque.
* Do not exceed 60 repetitions of curl ups.
* For untrained individuals the training should start with a low volume 2 sets of 15 repetitions then progressively increase.
* A minimum of 48 hour to 72 hour rest should be allocated between dynamic spinal flexion exercise to allow the spinal tissue, muscles and [[Intervertebral disc|intervertebral discs]] to remodel.
* Spinal flexion exercise shouldn’t be done until 1 hour of waking up, to decrease the risk of injury.<ref name=":1">Contreras B, Schoenfeld B. [https://journals.lww.com/nsca-scj/Fulltext/2011/08000/To_Crunch_or_Not_to_Crunch__An_Evidence_Based.2.aspx To crunch or not to crunch: An evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design.] Strength & Conditioning Journal. 2011 Aug 1;33(4):8-18.</ref>


The transverses abdominis muscle acts as a corset contributing to the inter-segmental control of the lumbar spine, rather than contributing in trunk flexion.<ref name=":0" />
== Curl Up Test ==
A common method of performing a sit-up fitness test is to record the maximum number of sit ups in a certain time period, eg 30 seconds, one minute or two minutes. Alternatively, the test may be performed at a set tempo, and the maximum number of total sit-ups is recorded.


'''The speed''' of the exercise is also an important factor as, the faster the curl-up exercise is performed the higher the muscles activation level but the lower the motor control level which could lead to increased risk of injury. So it is necessary that the exercise is done at an optimal speed that allows both maximum activation of the abdominal muscles and adequate motor control. David Barbado et al, concluded that for active individuals the fastest cadence is (1 repetition/1 s) that could be used but other for other less active populations a slower curl-up speed is recommended to decrease the risk of injury and allow for motor control.<ref>Barbado D, Elvira JL, Moreno FJ, Vera-Garcia FJ. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519219/ Effect of performance speed on trunk movement control during the curl-up exercise.] Journal of human kinetics. 2015 Jun 1;46(1):29-37.</ref>
The completion of one complete curl-up (up and back) counts as one. The sit-up must be performed correctly for it to be counted. For the tempo tests, the test is continued until the subject cannot maintain the rhythm or has reached the target number for the test.<ref name=":5" />  


<br>
Below are normative values can be used as a guide. Alternatively you can simply record the clients initial test result and use this to show progress against in future tests.
{| class="wikitable"
|'''Fitness category'''
|'''Males'''
|'''Females'''
|-
|Excellent
|>32
|>25
|-
|Satisfactory
|25 – 32
|15 – 25
|-
|Needs improvement
|<25
|<15
|}
<ref>PT direct. [https://www.ptdirect.com/training-delivery/client-assessment/abdominal-curl-test-a-muscular-strength-endurance-test-of-the-abdominal-muscles Abdominal curl test] Available:https://www.ptdirect.com/training-delivery/client-assessment/abdominal-curl-test-a-muscular-strength-endurance-test-of-the-abdominal-muscles (accessed 3.1.2022)</ref> <br>


== References ==
== References ==
<references />
<references />
[[Category:Exercise Therapy]]
[[Category:Physical Activity]]
[[Category:Interventions]]
[[Category:Thoracic Spine - Interventions]]
[[Category:Outcome Measures]]

Latest revision as of 05:38, 3 January 2022

Original Editor - Lilian Ashraf

Top Contributors - Lucinda hampton, Sheik Abdul Khadir, Lilian Ashraf, Daan Vandebriel and Wanda van Niekerk  

Introduction[edit | edit source]

The curl-up exercise is one of the most common exercises that target the abdominal muscles. The curl up exercise works on the endurance of the abdominals, important in back support and core stability.[1] Having abdominal muscles with high endurance helps prevent low-back pain.[2]

The curl-up requires use of the abdominal muscles to curl the upper body off the floor. It requires only a partial sit up and hence the hip flexors (iliopsoas is the strongest hip flexor) do not participate in the movement. Research has shown that in a full sit up the hip flexors do most of the work[2].

Muscles Targeted[edit | edit source]

Abdominal curl-CDC strength training for older adults.gif

The curl-up mainly activates the rectus abdominis, external oblique, internal oblique and transversus abdominis. Different curl-ups angles affect the abdominal muscles activity.[3]

  • Maximum activity of the abdominal muscles  occurs at 30 degrees eccentric curl-up angle, which is achieved by lifting only the shoulders from the floor.
  • The activity of the abdominal muscles decrease as the curl-up angle increase (moving the body towards the vertical position) due to decrease in the body resistance torque.
  • The transverses abdominis muscle acts as a corset contributing to the inter-segmental control of the lumbar spine, rather than contributing in trunk flexion[3].

Image 2: The hands are incorrectly placed in this image, having hands behind the head encourages the subject to stress the neck and pull the head forward[4].

Technique[edit | edit source]

  • Curl up.jpeg
    Start in supine with with knees bent and feet comfortably flat on the floor;
  • Adjust the pelvis so that the lumbar spine is in the neutral position.
  • Curl up your head and bring your chin towards your chest, fixing your neck position (as if you were holding an tennis ball between your chin and neck)
  • Hands placed behind ears with elbows pointing out to the side.
  • Focus on abdominals, curling upper back off the floor, not moving any other body part, keeping arms, shoulders, neck and legs relaxed as the abs pull you up. If the movement is performed correctly, the head and arms will curl up as one unit with your shoulders;
  • Stop when the upper back is off the floor.
  • Pause for one count at the top.
  • Slowly lower the upper back down to the floor[4]

Perform the exercise an optimal speed that allows both maximum activation of the abdominal muscles and adequate motor control. Barbado et al.(2015) concluded that:

  1. For active individuals the fastest cadence is 1 repetition/1 s that could be used,
  2. For other less active populations a slower curl-up speed is recommended to decrease the risk of injury and allow for motor control.[5]
Cross-body-crunch-2.png

Variations: Bicycle Crunch and Cross Crunches (Image 4)[6]

Avoiding over-stressing the spinal tissues

  • Do not exceed 60 repetitions of curl ups.
  • For untrained individuals the training should start with a low volume 2 sets of 15 repetitions then progressively increase.
  • A minimum of 48 hour to 72 hour rest should be allocated between dynamic spinal flexion exercise to allow the spinal tissue, muscles and intervertebral discs to remodel.
  • Spinal flexion exercise shouldn’t be done until 1 hour of waking up, to decrease the risk of injury.[7]

Curl Up Test[edit | edit source]

A common method of performing a sit-up fitness test is to record the maximum number of sit ups in a certain time period, eg 30 seconds, one minute or two minutes. Alternatively, the test may be performed at a set tempo, and the maximum number of total sit-ups is recorded.

The completion of one complete curl-up (up and back) counts as one. The sit-up must be performed correctly for it to be counted. For the tempo tests, the test is continued until the subject cannot maintain the rhythm or has reached the target number for the test.[1]

Below are normative values can be used as a guide. Alternatively you can simply record the clients initial test result and use this to show progress against in future tests.

Fitness category Males Females
Excellent >32 >25
Satisfactory 25 – 32 15 – 25
Needs improvement <25 <15

[8]

References[edit | edit source]

  1. ↑ 1.0 1.1 Top end sports Curl up Available: https://www.topendsports.com/testing/tests/abendur.htm(accessed 3.1.2022)
  2. ↑ 2.0 2.1 AZ central What Does the Curl Ups Test Measure?Available:https://healthyliving.azcentral.com/curl-ups-test-measure-10744.html (accessed 3.1.2022)
  3. ↑ 3.0 3.1 Ha SY, Shin DC. The effects of curl-up exercise in terms of posture and muscle contraction direction on muscle activity and thickness of trunk muscles. Journal of Back and Musculoskeletal Rehabilitation. 2020 Feb 28(Preprint):1-7.
  4. ↑ 4.0 4.1 Sports performance bulletin Abdominal strength training – the curl-up Available:https://www.sportsperformancebulletin.com/endurance-training/strength-conditioning-and-flexibility/abdominal-strength-training-curl/ (accessed 3.1.2022)
  5. ↑ Barbado D, Elvira JL, Moreno FJ, Vera-Garcia FJ. Effect of performance speed on trunk movement control during the curl-up exercise. Journal of human kinetics. 2015 Jun 1;46(1):29-37.
  6. ↑ Exercise.com.au Curl ups Available: https://www.exercises.com.au/curl-up/(accessed 3.1.2022)
  7. ↑ Contreras B, Schoenfeld B. To crunch or not to crunch: An evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design. Strength & Conditioning Journal. 2011 Aug 1;33(4):8-18.
  8. ↑ PT direct. Abdominal curl test Available:https://www.ptdirect.com/training-delivery/client-assessment/abdominal-curl-test-a-muscular-strength-endurance-test-of-the-abdominal-muscles (accessed 3.1.2022)
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