Anti Rotation Movements
When looking at a lot of the main muscles of your core the function is often to stabilize your body against movement. This includes anti rotation, anti flexion and anti extension movements. In simple words the core muscles work to ensure there is limited movement and provide stability to your core and trunk.
We often think of the traditional core exercises like crunches and sit ups. For years these have been the go-to exercises. On the other hand now that we better understand the function of our core muscles. We can look at more effective exercises to strengthen our core muscles. Don’t get me wrong, your traditional core exercises still work muscles in your core.
We are not saying every core exercise you do has to be an anti rotation exercises. But if you are not doing them already add them to your workouts!
Main Types of Anti Movement Exercises
Anti lateral Flexion
In a lot of sports when changing direction your spine will want bend to the side. Exercises like the side plank and 1 side weighted farmers walks can help with this.
Anti Rotation
Rotation is important for athletes and in life. To be able to fully use rational power it’s important to control and learn how to prevent it. Anti rotation exercises help your spine and hips to fight back rotation.
A great anti rotation exercise is the Bird Dog.
Anti Extension
Extension of the spine happens when your back extends backwards. This happens naturally in a lot of movements like throwing and sprinting. The problem is when there is an excessive amount of extension at the spine.
Useful exercises will include dead bug, ab rollouts and the plank.
Learn how to make the plank harder!
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