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Anti-Extension Core Rollout

2/6/2013

2 Comments

 
When we think of core strength or stability I think there is a general misconception that everyone has a flexed posture. While it may be true very often, I have had a few athletes and patients who exhibit that excessive lumbar lordosis posture.  You can typically see it with their standing posture but it often becomes more evident when you get them exercising.  Anti-extension core exercises can be a way to correct this deficiency.   
Many low back injuries can occur as a result of uncontrolled extension, rotation, or flexion.  Therefore we must consider thinking about core training in these 3 realms.  When working with your athletes or patients, consider if they are too lordotic or too flexed.  Furthermore, consider if rotation is something that is inhibited or uncontrolled.  Core training is about motor control and increasing hip mobility and lumbar stability together so that a complicated movement can occur fluently.  
To perform this exercise take a stability ball or ab wheel.  Instruct the athlete or patient into neutral spine to begin.  Cue them to keep that neutral spine or "flat" back throughout the exercise.  When they begin to substitute the rollout ends.  We want to work on controlling that lumbar extension in this exercise.  

2 Comments
Seth SPT, CSCS
2/6/2013 11:49:48 pm

Great suggestions for core strengthening! I think just intentionally getting out of excessive lordosis every once in awhile would go well with these exercises.

I herniated my L4/L5 disc about ten years ago, and have typically been weary of allowing my spine to enter into any abnormal amounts of flexion due to the radicular symptoms that happen. However, I've definitely found recently that a little posterior pelvic tilting with ab engagement (anti-extension of L-spine) helps to keep me from always having an excessive lumbar lordosis. As we learned early on in PT school, the chin tuck cervical mobilization exercise is one of the best you can do for bad neck posture because it helps to pump nutrients and flush out the bad stuff in the cervical discs. It's definitely similar for your lumbar spine in my experience--a little "anti-extension" mobility can go a long way in making you feel better and keeping your discs healthy. What do you think?

Reply
Brian
2/10/2013 01:11:18 am

Hey Seth,

Thanks for the comment. I think the important thing is that we make sure that if we do have an athlete/patient who exhibits that excessive lordosis we choose exercises to correct that situation. As far as disc health goes, if someone who exhibits that excessive lordosis ends up with a disc herniation posteriorly in a lower segment like L5, the extension exercises we try to give them might not target the lower segments well. Just finding a neutral spine first would go a long way. With healthy individuals, a little anti-extension mobility can be good no doubt.

-Brian

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    • Cervical Spine >
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      • Extensor Endurance Test
      • FABER Test
      • Fortin's Sign
      • Gaenslen Test
      • Gillet Test
      • Gower's Sign
      • Lumbar Quadrant Test
      • POSH Test
      • Posteroanterior Mobility
      • Prone Knee Bend Test
      • Prone Instability Test
      • Resisted Abduction Test
      • Sacral Clearing Test
      • Seated Forward Flexion Test
      • SIJ Compression/Distraction Test
      • Slump Test
      • Sphinx Test
      • Spine Rotators & Multifidus Test
      • Squish Test
      • Standing Forward Flexion Test
      • Straight Leg Raise Test
      • Supine to Long Sit Test
    • Shoulder >
      • Active Compression Test
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      • Biceps Load Test II
      • Drop Arm Sign
      • External Rotation Lag Sign
      • Hawkins-Kennedy Impingement Sign
      • Horizontal Adduction Test
      • Internal Rotation Lag Sign
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      • Ludington's Test
      • Neer Test
      • Painful Arc Sign
      • Pronated Load Test
      • Resisted Supination External Rotation Test
      • Speed's Test
      • Posterior Apprehension
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      • Thoracic Outlet Tests >
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        • Costoclavicular Brace
        • Hyperabduction Test
        • Roos (EAST)
      • Yergason's Test
    • Elbow >
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      • Chair Sign
      • Cozen's Test
      • Elbow Extension Test
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      • Phalen's Test
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      • Percussion Test
      • Sign of the Buttock
      • Trendelenburg Test
    • Knee >
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      • Joint Line Tenderness
      • Lachman Test
      • McMurray Test
      • Noble Compression Test
      • Pivot-Shift Test
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      • Posterior Sag Sign
      • Quad Active Test
      • Thessaly Test
      • Valgus Stress Test
      • Varus Stress Test
    • Foot/Ankle >
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      • Calf Squeeze Test
      • External Rotation Test
      • Fracture Screening Tests
      • Impingement Sign
      • Navicular Drop Test
      • Squeeze Test
      • Talar Tilt
      • Tarsal Tunnel Syndrome Test
      • Test for Interdigital Neuroma
      • Windlass Test
    • HEP >
      • Neck and Shoulder >
        • Supine Chin Tuck
        • Supine DNF with Towel Assist
        • Supine DNF
        • Standing Chin Tuck Against Wall
        • Standing Chin Tuck Against Wall with Scaption
        • Seated Cervical Retraction Repeated
        • Seated Cervical Retraction with Extension Repeated
        • Seated Cervical Retraction with Sidebend Repeated
        • Seated Cervical Retraction with Rotation Repeated
        • Standing Wall Shrugs at 90 Degrees Flex
        • Seated Thoracic Whips
        • Standing Ballistic Shoulder Extensions
        • Standing Repeated Shoulder Extension with Squat
        • Standing Repetead Shoulder Horiz. Abd. with Ext. CKC
        • Seated with Arms on Pillows Cervical AROM (Flex/Ext/Rot/SB)
        • Seated with Arms on Pillows Shrugs
        • Seated with Arms on Pillows Shrug with Scapular Retraction
        • Supine Shoulder IR with GH Centralization
        • Supine Shoulder ER with GH Centralization
        • Holding Dumbbell at 180 Degrees Flexion for Time
        • Cat Camel
        • Prone T's
        • Prone Y's
        • Quad Chin Tuck w/ Shoulder Flexion
      • Low Back >
        • Supine TA Isometric
        • Standing TA Isometric Agains Wall with Squat
        • Supine BKFO
        • Quad Rock Back
        • Standing Hip Hinge
        • Sit to Stand with Hip Hinge
        • Repeated Lumbar Sideglides
        • Repeated Standing Lumbar Extension
        • Repeated Standing Lumbar Flexion
        • Repeated Prone Press-Ups
        • Repeated Supine DKC
        • Slump Sciatic Nerve Glides
        • Birddog Progression
      • Hip and Knee >
        • Clamshells with Progressions
        • Fire Hydrants with Progressions
        • Donkey Kicks
        • Bridge Variations
        • Repeated Hip Flexion
        • Squats
        • Seated Repeated Knee Extensions
        • CKC Seated Repeated Knee Extensions
        • Heel Slides
        • CKC DF with Tibial IR
      • Foot and Ankle >
        • Calf Raises
        • Calf Raises with Soccer Ball Between Medial Malleoli
        • Towel Scrunches with Foot in PF
        • Toe Flexion Using T-Band with Foot in PF
        • PF with Toes Flexed Using T-Band
        • DF with Toes Flexed Using T-Band
        • Forefoot Adduction
        • Gastroc Stretch
        • Repeated PF
      • Examination Templates