There are 2 ways to approach working on your spine: strengthen vs stabilization.
You ultimately want to move in different ranges of motion: sagittal, frontal, and transverse. I’m going to make it very simple for you, and list out some exercises you can do that will focus on each respective objective. Strengthening the spine is pretty self explanatory, but stabilization does seem to be so.
You may be wondering what’s the point of stabilizing my spine?
A stable spine makes doing stuff easier. Playing football demands a stable spine so when one is tackled the player is, literally, crumbled. Lifting heavy weights demands a stable spine so when one is under extreme pressure the vertebrae can continue to produce the force.
Stabilization is about keeping yourself safe when fitness and/or lifting.
You erector spinae, seen below, is responsible for producing extensor force for lifting. Basically when you are picking things off the floor, you are using those extensor muscles.
Multifidus muscle, seen below, is responsible for providing stabilization.
Erector Spinae Strengthening:
Deadlifts
Back Extension
Bird Dogs
Supermans
Rack Pulls
Pull Ups
Rows
Multidus Stabilization
Side Plank
Side Plank Rows
Quadruped Bird Dog Rows
Cat Camels
Reverse Hyperextension
Paloff Presses Walking laterally
Most people don’t do side planks, and it’s probably more important than doing regular planks!
I hope this helped, consider incorporating at least 1 of these stabilization exercises…your back will thank me, I mean, you. ;)
Have questions about your training? Schedule a consult here and we will discuss your goals, and what you may need to adjust to see progress.
Thank you for all the support.
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