The side plank hold is an excellent exercise for your core and lower back. Not surprisingly, research shows that muscular endurance in the lower back tends to reduce back problems. People with low muscle endurance in their lower back are much more likely to develop back problems.
View it this way, if you have the strength to support and stabilize your spine, it won’t suffer.
Plank exercise is an excellent way to measure muscle endurance. The longer you can hold a side plank, the more muscle endurance you have. A higher score will leave you less prone to back problems.
Side plank target the gluteal muscles, obliques, quadriceps, hamstrings, thigh abductors and adductors. Strengthening these muscles means that your lower back and spine have more support and are better protected from injury caused by back strain and/or sudden movements. It also improve core strength; this means increased core stability, which translates into a stronger back and minimal soreness.
If you can hold a side plank for 30secs, you are doing well, hold for 60secs or more you are diing superb! If not, you probably need to work more on your core strengh.
How To
- Lie on your side with your knees straight.
- Prop your upper body up on your elbow.
- Contract your stomach as tight as you can.
- Raise your hips until your body forms a straight line from your ankles to your shoulders.
- Keep your stomach contracted and breathe deeply.
- Hold the position for 30 seconds Or more.
- Turn your other side and repeat.
Tips: for modified option, see picture below.
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