Dr. Andy Galpin

What are some direct examples?

I'm going to give you some exercises that you'll see commonly that are based on the movement patterns as well as the muscles themselves.

So whether you're in this thing and you're choosing, again, your exercise is based on movement patterns or muscles, you'll have some options.

And I'm not going to go through all these, though I will make more available in the show notes.

So from a movement perspective, again, remember, we're looking at flexion, we're looking at lateral flexion, we're looking at extension and rotation, and then of course, the anti-movement in all of those areas.

So as easy example, one that we've been using very, very commonly, the classic flexion exercise are the crunches or the sit-ups.

There's also things like jackknives and other get your feet closer to your head kind of scenarios.

There's also then the anti-flexion exercises.

These are far less common.

You maybe have never done any of these or done a small amount of them, but these are things like the Paul Loft

posterior hold.

So the pull off spelled P-A-L-L-O-F exercise.

Again, you can look that up and it's the posterior or the back kind of version of that.

You'll also see things like a supine plank.

So for those of you that remember a little bit of your biomechanics, if I were to take your hands and hold your palms up to the sky, like you were holding a bowl of soup and you didn't want to spill it, that's what supine is.

And if you put your palms down to the ground,

That would be pronation.

So a supine plank is when you're actually the opposite.

So you're on your back and you're facing up in the air and then you're holding that.

So remember, you're doing anti-flexion.