As we have already explained in our penultimate post, (McGill, 2010) states that we should avoid the work of flexors, such as the muscles of the abdominal wall, by flexions of the spine, since these produce mechanisms of injury. Therefore, he concludes by establishing that the muscles of the CORE should be worked as "anti-movement" stabilizers, avoiding involuntary movements and stabilizing the pelvic waist. This technique is known as "Brazing".
In this post, we will focus on the movement of "lateral anti-flexion" explaining which muscles are more involved and what we want to achieve with them, in addition to proposing a series of exercises to work this "anti-movement".
In the exercises of lateral anti-flexion, the musculature that is most involved is the lumbar frame and the obliques.
As in all anti-movement exercises, the objective is to work the stabilizing function of the CORE, in this case of the previously mentioned muscles, since stabilizing is a job that is given in most sports and in activities of daily life. This muscle acts by preventing the middle zone from collapsing in a lateral flexion.
In all the exercises proposed below, the spine must be kept in a neutral position, while external forces try to destabilize it. A basic error that can be found in all these exercises is the fall of the spine to one side.
Next, we show you a presentation where you can find several exercises to work the lateral anti-flexion with images of how to perform them.
See you in the next post.
REFERENCES
McGill, S. (2007). Low back disorders : evidence-based prevention and rehabilitation. Human Kinetics. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3280122/
McGill, S. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal,32(3), 33–46. https://doi.org/10.1519/SSC.0b013e3181df4521
McGill, S. (2010b). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal,32(3), 33–46. https://doi.org/10.1519/SSC.0b013e3181df4521
Sternlicht, E., Rugg, S. G., Bernstein, M. D., & Armstrong, S. D. (2005). Electromyographical Analysis and Comparison of Selected Abdominal Training Devices With a Traditional Crunch. The Journal of Strength and Conditioning Research, 19(1), 157. https://doi.org/10.1519/R-14864.1
Vera-García, F. J., Barbado, D., Flores-Parodi, B., Alonso-Roque, J. I., & Elvira, J. L. L. (2013). Activación de los músculos del tronco en ejercicios de estabilización raquídea. Retrieved from https://www.tdx.cat/handle/10486/14287
In this post, we will focus on the movement of "lateral anti-flexion" explaining which muscles are more involved and what we want to achieve with them, in addition to proposing a series of exercises to work this "anti-movement".
In the exercises of lateral anti-flexion, the musculature that is most involved is the lumbar frame and the obliques.
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As in all anti-movement exercises, the objective is to work the stabilizing function of the CORE, in this case of the previously mentioned muscles, since stabilizing is a job that is given in most sports and in activities of daily life. This muscle acts by preventing the middle zone from collapsing in a lateral flexion.
In all the exercises proposed below, the spine must be kept in a neutral position, while external forces try to destabilize it. A basic error that can be found in all these exercises is the fall of the spine to one side.
Next, we show you a presentation where you can find several exercises to work the lateral anti-flexion with images of how to perform them.
See you in the next post.
May the force be with you!
REFERENCES
McGill, S. (2007). Low back disorders : evidence-based prevention and rehabilitation. Human Kinetics. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3280122/
McGill, S. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal,32(3), 33–46. https://doi.org/10.1519/SSC.0b013e3181df4521
McGill, S. (2010b). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal,32(3), 33–46. https://doi.org/10.1519/SSC.0b013e3181df4521
Sternlicht, E., Rugg, S. G., Bernstein, M. D., & Armstrong, S. D. (2005). Electromyographical Analysis and Comparison of Selected Abdominal Training Devices With a Traditional Crunch. The Journal of Strength and Conditioning Research, 19(1), 157. https://doi.org/10.1519/R-14864.1
Vera-García, F. J., Barbado, D., Flores-Parodi, B., Alonso-Roque, J. I., & Elvira, J. L. L. (2013). Activación de los músculos del tronco en ejercicios de estabilización raquídea. Retrieved from https://www.tdx.cat/handle/10486/14287
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