There are too many bad planks in this world!!! This makes me so very, very sad! Relying on our skeleton to hold us up usually means that the lumbar vertebrae are getting all the load and are suffering.
Here is a video from a few years back (gosh, my hair was long!) I'll teach you how to first mobilize your spine with an exercise called Cat and Cow (because mobility always comes before stability) and then I'll demonstrate how to properly stabilize your spine and activate your core, so all the planks in the future will be efficient and without side effects.
... on your hands and knees. Make sure your knees are underneath your hips, and your wrists are underneath your shoulders. Check that your thighs and arms are perfectly perpendicular to the floor.
We will begin here with a cow and cat...
Cow (also known as Horse, or Dog)
When we step into the plank position we want to keep the upper back in a the cow position and the lower back into a little bit of a cat position. It is essentially both positions together in one. This may seem to be a contradiction but be patient, we'll figure it out. #pilatesparadox
I hope this was informative and will help your spine be happy and healthy during your Planks.
Are you going to practice or teach Plank this week? What are your favorite tips for this exercise?
In the Pilates Encyclopedia, we look at every detail of Plank, from head to toe, to help you get the maximum benefit from this exercise.
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