Did you know that your core is made up of over 20 muscles that all have different roles in core stabilization?
Due to the multiple amounts of muscles, core strengthening should be done in all different planes of motion. One important type of core stabilization exercise includes anti-rotation. An anti-rotation exercise is generally an exercise where the core is contracted and its job is to hold the rest of the body still in a singular plane, direction, or motion while under stress. These types of exercises recruit all muscles in order to stabilize and are important to include for athletes who need to generate power from their core (included but not limited to volleyball, soccer, gymnastics, swimming and many others).
Unlike crunches and sit-ups or other general core exercises, anti-rotation movements maintain the body in a still position as opposed to moving through a range of motion. It is important to understand that athletes should be able to resist the same amount, if not more, of rotation than they produce to combat the rotational demands that throwing, catching, twisting, acceleration and deceleration, or body-checking may have on the body structures. Anti-rotation exercises will also give you a stronger and more stable base in order to improve athletic performance.
Anti-rotation movements such as the Paloff press and different plank variations are examples of anti-rotation movements that can be used or added to any core training routine. Pay attention, and within the next few weeks we will be adding more anti-rotation content that you can add into your exercise routines! Improving core strength improves stability, balance and prevents future injury.
If you need some advice, make an appointment with Cat, Katy or Ryan!
Photo Credit: “‘Core Advantage: Core Strength for Cyclings Winning Edge,”
by Tom Danielson and Allison Westfahl”