Core Series: Flexion vs. Extension exercises

Movement therapists have different, often times opposing, theories on whether flexion exercises or extension exercises are more therapeutic for those suffering from chronic back pain.

Those who believe that flexion exercises (bending forward) are more therapeutic base their thoughts on the fact that excess pressure on the posterior portion of the disc is the source of the pain. To reduce this pressure, the exercises presented through this theory balance the surrounding muscles so that the low back is stabilized and returns to its physiological curve, thus reducing the overall pressure at those particular segments.

Extension exercises are based on the idea that extension relieves back pain.

For a normal population, my personal belief is that we need both! and I'll tell you why...

We are constantly working in the front of our bodies (i.e. in flexion) and over time, these muscles (pectorals, abs, quads, hip flexors) begin to dominate our movement patterns. When this happens, the muscles pull on our skeletal system and distort the way our bones move, leading to pain.

This being said, we also need extension to allow us to utilize the back side of our body to help balance out our muscles to help us attain a more upright posture and help the mechanics of our spine run smoothly.

Tips for extension exercises:

• Lead the movement from the top of your head and not the back of your head.


• Grow long through your spine before moving into extension to prevent compression.


• Try these beginner exercises and remember to go slow: swimming, swan and goalpost.
  

Do you incorporate extension into your workouts? What does your own core series look? What other things have I missed out on this core series that you would like to see here?