Cervical Spine
Extension:
Definition: | Straightening/arching the cervical spine by moving the head and neck posteriorly (backward). |
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Flexion:
Definition: | Bending/rounding the cervical spine by moving the head and neck anteriorly (forward). |
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Lateral Flexion (Abduction):
Definition: | Bending the cervical spine laterally (to the left or right side), away from the sagittal plane (midline), by moving head and neck to the left or right. |
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Rotation:
Definition: | Turning the head and neck to the left or right by rotating the cervical spine in either direction. |
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Thoracic Spine
Extension:
Definition: | Straightening/arching the thoracic spine by moving the upper torso posteriorly (backward). |
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Round-back exercises train the thoracic extensors dynamically; flat back exercises train them isometrically. Since most round-back exercises also involve lumbar spine rounding (not just thoracic rounding), it can be potentially dangerous if using heavy weight. So, it’s best to do higher reps with low to moderate loads. |
Flexion:
Definition: | Bending/rounding the thoracic spine by moving the upper torso anteriorly (forward). |
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Lateral Flexion:
Definition: | Bending the thoracic spine laterally (to the left or right side), away from the sagittal plane (midline), by moving the upper torso to the left or right. |
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Rotation:
Definition: | Turning the torso the left or right by rotating the thoracic spine in either direction. |
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Lumbar Spine
Extension:
Definition: | Straightening/arching the lumbar spine by moving the torso posteriorly (backward). |
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Round-back exercises train the lumbar extensors dynamically; flat back exercises train them isometrically. Round-back exercises can be potentially dangerous, especially with heavier loads. If you do them, use low to moderate loads with higher reps (10+). |
Flexion:
Definition: | Bending/rounding the lumbar spine by moving the torso anteriorly (forward). |
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Lateral Flexion:
Definition: | Bending the lumbar spine laterally (to the left or right side), away from the sagittal plane (midline), by moving the torso to the left or right. |
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Rotation:
Note: There is practically no rotation that occurs at the lumbar spine due to the design of the facet joints in the lumbar region, which only allow up to 2 degrees of rotation (this is a protective mechanism, as too much lumbar rotation would put the spinal cord at high risk of injury).
The vast majority of trunk/torso rotation occurs in the thoracic spine (see thoracic rotation).
That said, the muscles responsible for the minimal amount lumbar rotation include the following: obliques (internal/external), quadratus lumborum, latissimus dorsi, rotatores and multifidus.