ANTI-LATERAL FLEXION CORE
As we know, a strong core is super important, for supporting the spine, improving posture, improving performance in the gym and decreasing lower back pain. As previously mentioned a solid core foundation is built on Anti-Extension movements. Ideally you should begin improving your core by spending 4-6 weeks focusing on these movements, with exercises like planks and deadbugs. Once you have done that it’s time to add in the next ‘Anti’ movement - Anti-Lateral Flexion.
Anti-Lateral Flexion exercises challenge the core to resist falling into lateral flexion, simply put this means the spine falling to the left or right side. The muscles worked during these exercises are the internal and external obliques and quadratus lumborum (lower back muscle). The exercises are going to challenge you to maintain a stacked position of rib cage on top of pelvis when the position is wanting to pull you out of it to either side. This will improve stabilisation of the rib cage and pelvis.
4 really good Anti-Lateral Flexion exercises are:
1️⃣ Side Plank
2️⃣ Suitcase Hold
3️⃣ Suitcase Deadlift
4️⃣ Suitcase Carry
It’s important to still keep in some anti-extension work along with the anti-lateral flexion work, to maintain strength in the anterior core muscles. Stick with 1-2 anti-extension exercises per week and add in 1-2 of the above anti-lateral flexion exercises. Stick with that for another 4-6 weeks and then it’s time to add in the final ‘Anti’ movement 👉🏼 Anti-Rotation.