Anti Flexion Core Exercises

You Should Train to Resist Unwanted Movement at the Spine. If you are doing flexion movements where the spine is bending forward than you a are working the anterior front core muscles.

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Anti flexion core exercises. A healthy and safe alternative to the above exercise is a side plank below. The lateral flexors consist of the obliques quadratus lumborum and other core muscles. Breathing drill as part of extended warm-up Anti-Lateral Flexion movements.

Side Plank Key Points. Matthew Ibrahim is a Strength and Conditioning Coach with an evidence-based approach to human movement biomechanics and injury-prevention and is knowledgeable on how each area impacts performance in sports and life. Strongman competitions feature lots of carrying events and anti-lateral flexion exercises will help you keep your upright posture during these events.

If youre following a four-day per week cycle it would look like this. Powerlifting mostly taxes your posterior core musculature but anti-extension exercises will improve your ability to brace during squats deadlifts and bench presses. Any exercise where the purpose is to resist lateral flexion sideways bending at the spine.

Keep your shoulder engaged by pressing the ground away with your bottom elbow and staying as long as you can. Breathing drill as part of extended warm-up Anti. Add weight movement or elevate your feet in order to increase the difficulty.

In the side plank you should be able to feel your obliques lower back quadratus lamborum and glute muscle work all at the same time highlighted in diagram below. In this humbling exercise youre in plank position either on your forearms or your arms extended. It is important to note that some exercises fall into multiple categories while others are clear cut in terms of specific movement requirements.

12 Anti-Rotation Exercises for a Strong and Flat Core. During his time spent working in physical therapy clinics along with sports performance centers in the Greater Boston area he has developed training methods aimed at. Flexion movements help train the anterior core muscles as anti-flexion movements think of stretching the spine work the posterior core muscles like squats and deadlifts.

Assuming perfect execution some of the best spine-sparing flexion-based exercises are reverse crunches hollow-body holds arms-extended stability ball crunches straight-leg sit-ups V-ups and certain roll-out progressions. These muscles can be targeted with hip abduction leg lifts lateral walks and other strengthening exercises. Breathing drill as part of extended warm-up Anti-Extension movements.

Plank with Shoulder Taps. Anti-Lateral Flexion Last but definitely not least is anti-lateral flexion. Without letting your.

Perform a short-lever side plank.

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