Is it okay to flex your spine, extend your spine, rotate your spine and/or side bend with your spine?


Yes. Let me say that again for the people in the back: yes!


On the surface, nothing is inherently wrong or bad with doing these things.


However, let's set the stage first and foremost by building a strong and durable core by focusing on core strength and stability. That's the key for long-term core and low back health.


This is where all of the "anti" core exercises come into play:

  • Anti-extension
  • Anti-side bend (lateral flexion)
  • Anti-flexion
  • Anti-rotation

By training the core in this fashion, you're allowing these muscles and structures to do their primary job: stabilize the spine.


Building strength in the core through this avenue is a surefire way to forge spinal resilience.


Anti-Extension Core Exercise:

Ab Wheel Tall Kneel Roll-Out



Anti-Side Bend Core Exercise:

DB Side Plank w/ Top Knee Drive



Anti-Flexion Core Exercise:

KB Goblet Carry



Anti-Rotation Core Exercise:

Band Standing Buoy Pallof Press


Learn more about building core stability and full-body strength in our Online Custom Training program. Our team is looking forward to supporting your health and performance goals!

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Matthew Ibrahim

Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University.

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