Back 2 Health offers the most comprehensive care, combining the most current rehabilitative techniques.

In recent years the plank has become the “Number 1” exercise for developing core strength and protecting the back from injury.
The Plank belongs to Active Therapy. It has also been shown to help relieve back pain. The plank does not require any fancy exercise equipment so it can be done almost anywhere, at any time.

Here I will teach you how to plank in two ways=)

Plank
1) Lie face down on mat resting on the forearms, palms flat on the floor.
2) Push off the floor, raising up onto toes and resting on the elbows.
3) Keep your back flat, in a straight line from head to heels.
4) Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air or sagging in the middle.
5) Hold for 20 to 60 seconds, lower and repeat 2 sets of 10, twice/day

 

Side Plank
1) Lie on your side on a mat
2) Place forearm on mat under shoulder perpendicular to the body
3) Place upper leg directly on top of lower leg
4) Straighten knees and hips
5) Raise body upward by straightening the waist so the body is ridged
6) Hold
7) Repeat with opposite side: 2 sets of 10, twice/day

A strong core helps us to perform every day activities with a little more ease.
Just remember to talk to me or your doctor first ad get medical clearance if you have had a history of back pain or back issues.

PlankSide Plank

Share This Post:
Hang With Us