Vivian Grisogono


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More technically called crook-lying (or hook-lying) sit-up or abdominal strengthener.
Benefits: This is a co-ordination exercise for your abdominal muscles in a concentric-eccentric pattern against gravity.
The deep and upper / outer layers of your abdominal muscles work concentrically to lift the weight of your trunk, head and arms against gravity, and eccentrically when you reverse the movement with control. Your gluteal (seat) and hamstring muscles work statically to hold your legs in place as you do the movement. This creates and maintains balance between the front and back of your lower trunk and pelvis, so it helps to prevent back problems. It can help to ease stiffness in the lower back after being still, sitting, standing or lying down, for a length of time.  
Position: Lie on your back with your knees bent, arms alongside you, head on a pillow.
Movement: Lift your head and shoulders up to bring your hands towards your knees, keeping your chin tucked in.
Avoid pain. Breathe normally. Don’t sit right up, lift up just enough for your hands to touch your knees or go slightly past them. If you sit right up, your trunk will be vertical, so you are no longer working against gravity, and the strengthening effect is reduced. Don’t force the movement. Don’t let your head drop back. Don’t let your chin lead. Don’t let your back arch. If your feet come off the floor as you lift your trunk, just go as far as you can while keeping your feet in place. If you can’t lift your trunk at all without your feet coming up, fix your feet at first (or have someone hold them), until your abdominal muscles are strong enough to work without fixing your feet.
Repetitions and frequency:
5-10 times, 1-3 times a day
After injury:
Should be done as soon as pain permits after any back problem. It can help to ease tightness in the lower back, in some circumstances. Also important after injuries involving the hip region or hamstrings. A late-stage exercise after abdominal injury or surgery, to be done only when the surgeon or other specialist permits.