Well, it is officially 2022 and most of us will start off with a bang, exercising away all the excess drink and food we ate over the holidays. Chances are if you start an exercise program, it will include planks. Planks done wrong can hurt your back, neck, and shoulders and actually make your posture worse. So today, I am highlighting how to do a plank with good form along with a fun little video. Enjoy!
Figure 1 Tummy Vacuum
Figure 2 Plank From Forearms
Figure 3 Plank From Hands and Toes
Cues:
- From a tabletop position, pull your chest forward, keeping your wrists under your shoulders, gripping the mat with your fingers, figure 1.
- Squeeze your shoulder blades together and lengthen your spine, keeping your hips in line with your shoulders and head and come up on your toes with your forearms on the mat, figure 2. A good plank position is when your sacrum, shoulders, and head are in one line as shown in the figure 2, with a dowel rod on your back as a feedback mechanism.
- Once that feels comfortable come all the way up on your hands and toes as in figure 3 still maintaining good alignment.
- Glutes and thighs are contracted, belly button is drawn in lightly.
- Hold for 5 breaths or 20-60 seconds in which ever plank position you can do for that amount of time.
Modifications:
- To make this exercise easier, drop your knees to the floor or your forearms to the floor.
- To increase the intensity, bring your left knee to the outside of the elbow on the same side and then the opposite side and switch sides for 5-10 repetitions as in the figure 4.
Benefits: Strengthens the upper body and core.
Please watch the video on YouTube for detailed instructions on performing a proper plank and all the steps you can take to work your way up to advanced plank positions.
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