Spinal flexion has become a debated movement in fitness, especially with methods like the McGill approach that focus on keeping the spine neutral to avoid injury. While the McGill Method has its merits, particularly for those with specific back issues, it’s important to question whether completely avoiding spinal flexion is beneficial for building a resilient, adaptable back. By limiting the spine to neutral positions, we miss out on training it to handle a full range of motion, which can leave us vulnerable when daily life requires bending and lifting outside the gym.
Consider that if you never train spinal flexion, the risk of injury may actually increase when you need to pick something up or bend unexpectedly. When our backs lack exposure to a variety of movements, they can become unprepared for real-life demands. The body’s tissues (muscles, tendons, and ligaments) are incredibly adaptable. When we progressively train the spine to handle controlled flexion, these tissues grow stronger and better equipped to support us across different ranges.
The spine is naturally designed to flex, and everyday tasks like tying shoes or lifting objects require this motion. Avoiding it in training leaves gaps in our strength and resilience. Controlled spinal flexion exercises, introduced carefully and with appropriate load, help us strengthen the spine’s range safely and effectively. Rather than creating fragility, such training enhances the spine’s tolerance and durability.
If you’re looking to incorporate this approach into your training, AIM Athletic offers small group personal training, active rehabilitation, and 1:1 personal training programs. Our team of professionals can guide you through intentional and progressive training methods that help strengthen the spine safely and effectively, all while supporting your individual goals.
Ultimately, it’s more productive to consider how we train rather than what we avoid. While restrictive protocols like the McGill Method can be useful in specific rehab scenarios, avoiding spinal flexion entirely may limit our body’s ability to fully adapt. By respecting the spine’s natural capacity to move and approaching flexion with intention, we reinforce resilience, not vulnerability.
You’ve got the info, now it’s time to take AIM!
