#Spinal Flexion

Now some will say “Squat University hates spine flexion.” This is wrong. I work with some of the top worlds strongest men who repeatedly use spine flexion with atlas stone lifting. However, I am against progressive overloading spine flexion movement. The best stone lifters stiffen a flexed spine posture & move largely about the hips. This is how you keep the spine safe. . Bending the spine stresses the collagen layers in spinal discs. Small loads with movement are healthy, and exercises like the cat-camel, which gently moves the spine, are often recommended especially for those with back pain. However, repeated bending with heavy loads can damage collagen fibers slowly over time, causing them to separate (a process called delamination). This can lead to the disc’s inner nucleus pushing through, creating a bulge & herniation. The heavier the weight and the more repetitions - the faster this process occurs. Additionally, repeated full bending can stretch spine ligaments and cause inflammation-causing substances to build up. . ⭐️Research to read 👇🏼 . Tampier, C. (2007) Progressive disc herniation: An investigation of the mechanism using radiologic, histochemical and microscopic dissection techniques. SPINE, 32(25) . Veres, S.P, (2009) The morphology of acute disc herniation: A clinically relevant model defining the role of flexion. SPINE: 34(21) . D’Ambrosia, P. (2010) Pro‐inflammatory cytokines expression increases following low and high magnitude cyclic loading of lumbar ligaments, Eur. Spine J. . Nachemson AL. Disc pressure measurements. Spine (Phila Pa 1976). 1981 Jan-Feb;6(1):93-7. . Fazey PJ. MRI investigation of intervertebral disc deformation in response to torsion. Clin Biomech (Bristol). 2006 Jun;21(5):538-42. . Respectfully stitch @mylesharrisfit, anatomy graphics by @muscleandmotion, disc model by @dynamicdiscdesigns_3dmodels & featured lifts by @shift_movementscience, farmerssdaughter/TT, @_alphaelitefitness_ & @martinslicis

Let’s talk spinal flexion & extension 🤝🏼 @cultureofmotion A lot of people will neglect any kind of spinal flexion (the act of rounding the back or bending forward) or spinal extension (arching and opening of the chest) because we are told to never do this in certain exercises. As this can be true in certain big compound lifts at heavier weights, majority of people have taken that concept and put that into everyday life at the most mundane of movements, neglecting any kind of flexion/extension in their spine thinking it will end in injury… but in fact your spinal flexion/extension movements are essential for performance enhancement, injury resilience and building general mobility & ability. Sooooo. Keep your tight core and neutral spine for the exercises that need it but then accessorise with some funky spinal flexion and extension exercises that allow you to move like we are built to move 🤸🏼‍♀️

Most people are terrified of spinal flexion because they’ve been told it’s “dangerous.” But the truth is: • Your spine is designed to bend, load, and adapt. • Avoiding flexion doesn’t make you safer — it makes you fragile. • The Jefferson Curl is one of the best tools to bulletproof your back when progressed properly. Why it works: ✅ Builds strength through the entire posterior chain. ✅ Restores lost range of motion in the hamstrings and spine. ✅ Improves spinal resilience so you can handle real-life movement, not just perfect gym form. How to start: • Light weight (PVC pipe or empty bar) • Slow, controlled movement — one vertebra at a time • No ego, only gradual progression Your back doesn’t need more fear. It needs more capacity. #spinehealth #mobility #mobilityexercises #flexibility #strong #jointhealth #physicaltherapist #movement #movemore #mobilitytraining #movementismedicine #movewell #mobilitycoach #bodycontrol #functionaltraining #movementquality #mobilityflow #flexibilitytraining #painfreemovement #movementtherapy #movebetter #mobilitydrills #mobilitymatters

6 Spinal Flexion Exercises Being strong through spinal flexion is important because it: 1. Supports Acceleration Posture: In early sprinting, your torso leans forward, naturally putting your spine into flexion. Being strong in that position allows you to produce more horizontal force, which is crucial for getting up to speed quickly. 2. Improves Force Transfer Through the Core. Speed is all about how efficiently you transfer force from the ground through your body. 3. Builds Dynamic Core Strength. Sprinting isn’t static—your core is constantly adjusting, not just bracing. Strength through flexion makes your core reactive and adaptable. Dm me “30” for a full speed program.

Spine Health ⚙️ Important Details In Caption ⬇️ LINK IN BIO: For Solutions & Coaching or DM “ Freedom” for 1:1 Coaching Movement Blueprint X 4 Rounds Combo A: 3 Sets 1. Dumbbell Jefferson Curls X 12 - Be mindful of spinal flexion tolerance, especially if you have back issues. - Start with light weight to master the movement before adding more. - Warm up thoroughly, focusing on hamstrings, lower back, and core. - Limit range of motion initially and progress gradually. 2. Standing T Spine Rotation X 20 Total A^Movement Note: (IMPORTANT TO START LIGHT) Control the movement, focus on moving through the T spine and not the lower back (Lumbar Region). Engage obliques to help produce and stop rotation. Combo B: 3 Sets 1. Lying T Spine Rotations X 15 Per Side 2. Butcher’s Block X 1 Min OWN THE DAY!

Recent research indicates that lumbar flexion during compound movements like deadlifts and squats may not inherently increase injury risk. Studies show that spinal flexion is often unavoidable during these lifts, even when individuals attempt to maintain a neutral spine. For example, during deadlifts, athletes may experience up to 80% of their maximum lumbar flexion, while squats can involve around 67% of available spinal flexion. This degree of flexion, even when present, doesn't necessarily lead to injury. The risk of injury is more likely related to load tolerance and movement capacity rather than the presence of flexion itself. The belief that lumbar flexion is inherently harmful stems from older in-vitro research, but newer findings suggest that avoiding lumbar flexion is nearly impossible and might not be critical for injury prevention. In fact, disc degeneration, often associated with spinal flexion, is a normal part of aging and not directly linked to pain. Moreover, research supports that the speed and load used in lifting can have a more significant impact on spinal stress than flexion itself. Studies suggest that slower lifting movements reduce spinal loading compared to faster speeds, which might be more beneficial for injury prevention than focusing solely on minimizing flexion. In essence, lumbar flexion during lifts should not be feared, but it is crucial to manage load progression and technique to avoid overloading the spine too quickly without proper adaptation. #anatomy #spine #humanbody #skeleton #powerlifting #crossfit #motivation #physicaltherapy #pt #physicaltherapist

When doing leg raises, don’t just lift your legs up and down -that mostly works your hip flexors. Instead, focus on pulling your pelvis upward and rounding your lower back slightly at the top. This creates spinal flexion, which fully activates your lower abs. You should feel your lower back come slightly off the pad-that’s how you know your abs, not just your hips, are doing the work. If you are trying to get in the best shape of your life hit the link in my bio and your weight loss plan or muscle building plan or Dm me “Ready” to work with me 1:1 #LegRaises #LowerAbs #AbTraining Tips #AbsWorkout #CoreEngagement #SpinalFlexion #FitnessTips #GymFormCheck #TrainSmart #MindMuscleConnection #AbsNotHipFlexors #CoreWorkout #GymAdvice #WorkoutTips

You should be moving your spine! Sets & reps: • Jefferson curl - 2–3 × 5 slow reps • Prone scorpion - 2 × 6-8 / side • Hip 90/90 - 2–3 × 30-45s or 6-8 reps / side • Half pigeon lumbar fold - 2 × 30-60s / side • Knee rolls - 2 × 8-10 / side • Segmental cat–cow - 2 × 6-8 slow reps Remember quality over quantity!! #spinemobility #lumbarspine #mobilityroutine #physio #physiotherapy

POV: you’re only as young as your spine🧘 Stiff spine = stiff body Strong + mobile spine = athletic body Train all 4: Extension Flexion Rotation Stability #motivation #fitness #muscles #mobility #shredded

🫵🏻 Write down what symptoms you already have with hyperlordosis? ☝🏻Exercise «Calibration of posture». It’s a great way to quickly get into the right position and hold it throughout the day. ☝🏻I strongly recommend doing this at every moment and every day when you realize that your posture is not even. This will help you develop a stable habit of keeping your lower back straight. #fitness #back #gym #workout #exercise #pilates #backpain #yoga

Your environment shaped you, so what. Now, you shape you. Put your mind and body into environments that REQUIRE balance, alignment, mobility and strength. Seek and destroy any weaknesses that get in your way. #scoliosis #posture #kyphosis #scoliosisworkouts #backexercises

🚫 Why Avoid It? If you have: ✖️ Herniated discs ✖️ Bulging discs ✖️ Degenerated discs — these structures do not respond well to twisting. Rotational forces can increase disc pressure, worsen protrusion, and irritate surrounding nerves. 🔬 Science: Your spinal discs act as shock absorbers between vertebrae. When damaged or weakened, twisting in a seated position puts uneven pressure on them. Instead of healing, the motion can create microtears or push the disc further out of place, prolonging recovery and increasing pain. ✔️ Safer Alternatives: ▪️ Gentle walking • promotes blood flow and disc hydration ▪️ Cat-cow stretch • improves mobility without harmful twisting ▪️ Pelvic tilts • strengthen core support muscles for your spine Follow us for more spine-safe movement tips! 🌿 📹 Video credit: @highperformancespine #backpainrelief #spinalhealth #backpainexercises #holistichealing #painfree