The side plank works all of the muscles of the 'core', but in particular it activates the Quadratus Lumborum (on the side closest to the ground). I have found that for many clients with lower back pain the QL is generally tight AND weak. This exercise works on improving the endurance of the QL.
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KNEELING INSTRUCTIONS:
On your side, prop yourself onto your elbow so that it is under your shoulder. Bend both knees and ensure that both hips remain on top of each other. Brace your core and raise your hips off the floor. Hold the position without letting your hips drop for 10 seconds. Ensure you breathe throughout. Lower the hips. This is one repetition. Rest for a couple of seconds before raising again. Repeat for the requested number of repetitions then repeat on the opposite side. To progress, move on to the full plank.
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FULL PLANK INSTRUCTIONS:
As above but this time place both feet on of each other so that your legs are in a straight line. If you are unable to complete the time and repetitions, modify to the kneeling plank.
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Please note that this information is NOT medical advice. It is used for educational purposes only.
If you are having pain or health related issues, please visit a healthcare professional.
If you choose to try some of the exercises, PLEASE use common sense! If something doesn't feel right then DON'T DO IT!
Please note that mobilising restricted tissue can be uncomfortable but it should not be unbearable.
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Side Plank camera iphone 8 plus apk | |
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| Education | Upload TimePublished on 13 Jan 2016 |
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