Dissociation The ability to stiffen the lumbar spine in a neutral position while the legs and arms move is an important skill for both performance and injury prevention. It is important to distinguish between this and Ant-Extension Isometrics. Here the flexibility of the hips and shoulders are as important as the brute force of the abdominals to resist lumbar extension. Dissociation drills require both strength and flexibility.
The Corrective Theme is the initial phase of a 4-part movement hierarchy.
This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.
Related Exercises
Swiss Ball Mini Rollouts (knees off)
Trunk: Dissociation
Corrective
Level: 3
Deadbug: Band Assisted Straight Leg Lowers 1.3
Trunk: Dissociation
Corrective
Level: 2
Deadbug Bent Knee Heel Taps (arms and legs)
Trunk: Dissociation
Corrective
Level: 1
Deadbug Heel Slides (legs only to foam roller)
Trunk: Dissociation
Rollouts from Kneeling
Trunk: Dissociation
Challenge
Level: 7
Dumbell Pull Overs
Trunk: Dissociation
Fundamentals
Level: 6
Legs Only Deadbugs (arms to foam roller) 1.3
Trunk: Dissociation
Deadbug Bent Knee Heel Taps (legs only)
Trunk: Dissociation
Corrective
Level: 1
Swiss Ball Rollouts (kneeling)
Trunk: Dissociation
Fundamentals
Level: 5
Deadbugs with Straight Leg Lowers (arms to foam roller) 2.1
Trunk: Dissociation
Deadbug Bent Knee to Straight Leg (arms to foam roller)
