Align Physical Therapy’s Tips 4 Tuesday - Plank modifications and variations. I see a lot of online exercise challenges for many things. I think the gist of these challenges are great in spirit, as they can influence many people to get involved with exercise, regardless if they exercise regularly or are just beginning to approach exercise again or for the first time. Our bodies are built to move, so anything that can inspire movement to the masses puts smile on my face. So for those of you struggling with plank, regardless of if you are in a fitness challenge or not, I offer some tips on what to engage and think about, along with some variations.
We begin with forearm plank, knees down variation (the top image). This version is for someone who has an injury to their back or shoulder, or for someone who can not perform plank with good form and maintain it without pain. This variation is also good if you are in the full version of forearm plank, but you begin to fatigue. You can scale down to this version, and still enjoy the work that needs to be done. Here, the elbows are directly under your shoulders, forearms are parallel, bend your knees to take the feet away from the floor (this will minimize an unconscious use of the hip flexors for those who have a hard time isolating your transverse abdominus). Next, pull your navel in towards your spine, pull your rib points in the from together and then towards your back rib cage, punch your shoulder blades towards your elbows, corset your belly and lift your pelvis off of the ground. Use a mirror to make sure you are not sinking your low back to the ground or hiking your hips too high. The work should be in your shoulders and your belly. Start by holding this for 10-15 seconds, and work up to holding this for a minute with good form.Once you are there, you are ready for the progression (the bottom image). #tips4tuesday #tipsfortuesday #alignptla #alignphysicaltherapy #posture #plank #goodplank #anteriorpelvictilt #posteriorpelvictilt #fixmyposture #alignment #core #neutralspine #DPT #physicaltherapy #doctorpaula #drpaula #yoga #pilates #redcord #losangeles #fixyourback #healthyback #healthybody #yesyoucan #strength