#Repost @docjenfit (@get_repost)
✨COMMON MISTAKES THAT CAN LEAD TO INJURY✨
Who LOVES adding plank holds to their workouts?! 🙋🙋♂️
This will be the last one in this series. And I think by now you know the pattern 👌
Whenever you're loading or holding for sustained period of time, the main things you should strive for are:
✅Cervical Retraction (neutral spine throughout)
✅Ribs Down & Together (core engagement) ✅Scapulae Stabilized .
✅Legs and Glutes Active .
The main common mistakes I witness in a plank are:
❌Utilizing the back extensors more than the core and falling into anterior pelvic tilt or even lifting the bottom in the air and breaking neutral. This is why I like to bias into more of a posterior pelvic tilt to ensure Glutes are firing and active and legs are squeezing and tight. .
❌Loss of scapular stability. In the plank, think of pressing the ground away from the chest by driving the elbows into the ground and shoulder blades away from each other. To prevent rounding of the upper back, then think of squeezing right behind the armpits to engage in the lats and pull the shoulder blades down and flatten the upper back. .
❌Gaze lifted. Who you looking at?! Look at your mat and pull your head back into a chin tuck. Gravity is pulling that noggin down, so you gotta work harder to resist a hanging neck. .
❌No more booties sticking out. Looks cute to some on the gram, but kills me slowly inside knowing what you're doing to your body over time.
Try taking a picture of yourself and see how you're doing! .
Happy Friday lovelies!! 💕