At @movementasmedicine and @bodybyboyle we don’t practice traditional “core training” like crunches, Russian twists and leg raises. “Evidence shows the damaging mechanism leading to herniation, or prolapse, is repeated lumbar flexion.” -Stu McGill
Excessive flexion, extension and rotation of the spine, where prerequisite stability does not exist, could prove problematic. Before we allow people to move into flexion, extension and rotation, they need to prove that they can resist and control those motions.
This is why we train the core in the “anti.” in order to teach resistance to these movements. We train exercises that resist rotation, resist flexion and resist extension.
These exercises are best performed with stiffness, but controlled breathing.
Top Left- Plank Rows. Resisting flexion/extension and rotation while one dumbbell is off the floor.
Top Right- Anti-Rotation Press. Exactly what is sounds like. Resisting the Keiser trying to pull into rotation.
Bottom Left- Suitcase Carry. A more dynamic movement. Walking while resisting flexion/extension and rotation.
Bottom Right- 1/2 Kneeling In-Line Lift. A pattern also designed to resist flexion/extension and rotation in the sagittal plane.
