Spinal displacement | Physical outcome | |||
Mobility | Motor control | Work capacity | Strength | |
Static | Not applicable | Segmental stabilisation (NF) None | Pillar conditioning (NF) Y-lift on Swiss ball, Superman,26 27 54 55 Pike,56 57 Kneeling power-wheel rollout,30 57–59 Roman chair lateral holds,60 One arm inverted row61 62 | Pillar strength development (NF) Front lever30 79 |
Spinal dissociation (NF) Bird dog28 43–45 | ||||
Not applicable | Spinal dissociation (F) Wall squat46 47 | Pillar conditioning (F) Kettlebell swing**65 66 Windmills with kettlebell63 Lateral cable walk out64 | Stiffness development (F) Deadlift32 80–83 Partner backwards fall84 Side pull prowler1 Partner push85 | |
Dynamic | Mobility development (NF) Thoracic extension on foam roller or ball 16 33 34 Kneeling thoracic spine extension stretch34 Thoracic flexion quadruped with and without roller35 36 Side lying side-flexion over Swiss ball37 Side lying thoracic rotation38 Quadruped thoracic rotation14 34 39 Squat with extension and rotation40 | Segmental movement control (NF) Flexion/extension control quadruped48 Half circle in side lying38 Sitting side flexion (mermaid)49 | Segmental conditioning (NF) Upper back extension67 V-ups68 Half Turkish get-ups69 Lateral sit ups31 70 W-sit ball rotation**71 72 | Not applicable |
Mobility development (F) Jefferson curl41 Seated side flexion with/without rotation42 | Whole-body coordination (F) Upper back rotation with lunges50 Standing wood chop/chop and lift 50–53 | Segmental conditioning (F) Standing thorax extensions73 Kettlebell swing**65 66 Dumbbell/kettlebell side bends74 W-sit ball rotation**71 72 | Power development (F) Battle ropes29 75 76 Side medicine ball throws72 77 78 |
**Exercises eligible for more than one category.
(F), functional; (NF), non-functional.