Planks, Planks, Planks
Planks are a truly great exercise. In fact, research has shown that planks are one of the best exercises for training spinal stability. Who doesn’t want to feel more stable in their lives? Join us for some planks!
However, since planks are very challenging exercises, there are some pretty common places where we see clients experiencing difficulty maintaining their optimal alignment. Without proper alignment, we, at best, don’t get the most out of our exercise and, at worst, risk injury.
To get the most out of your workout, and to protect yourself from possible injury, let’s review these common misalignments and how to address them.
Winging Shoulder Blades
X shoulder blades winging
X arching in the spine
X chest sinking towards the floor
→ excessive strain on neck/shoulders
✓ shoulder blades wide
✓ spine in neutral (keeping upper back long)
✓ chest lifting away from the earth
→ strengthening the shoulders & improving shoulder stability
Locking Elbows
X elbows hyperextended
→ excessive strain on the elbow and wrist, less engagement in the shoulder stabilizers
✓ elbows long but not locked
✓ wrinkly side of the elbow out, soft side facing in
→ better distributing the pressure throughout shoulder, elbow and wrist, more engagement through the shoulder stabilizers
Rounded upper back
X upper back rounded
X chest pointing slightly towards knees
X shoulders rounding towards ears
→ excessive strain on neck/shoulders
✓ upper back long
✓ chest reaching forward between your arms
✓ shoulders pulling away from the ears
→ strengthening the shoulders & upper back
Arching the low back
X low back is arching
X low back/hip may be sinking towards the mat
X low abs disengaged
→ excessive strain on low back
✓ gentle pelvic tuck, as if drawing pubic bone towards your navel
✓ activations in the low abs and hamstrings
→ strengthening the abs, glutes & hamstrings
Hips too high
X hips above line from head through feet
X often a slight arch of low back as well
→ low abs not engaged - it’s too easy!
✓ hips following line from head through feet
✓ pubic bone slightly curled towards navel
→ low abs working!
Let’s Move!
Book a group class or private session to use what you’ve learned:
