Discussion on the relationship between chronic pain and training
Progressions to develop strength to perform GHD sit ups pain free.
1. GHD sit up isometric hold. Maintain slight posterior pelvic tilt. Do not let rib cage flare and aim for global extension from thoracic spine to lumbar spine.
2. GHD eccentric sit up. Same principles as isometric hold except maintain position through slow and controlled eccentric movement.
Focus on maintaining lumbar positioning and preventing a hinge in the low back.