Side Plank
Posted by admin at 11:56 am
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Side Plank
The aim of this exercise is to:
Trunk stabilisers
Shoulder stability
Work quadratus lumborum
and external obliques
Target Muscle Groups:
Quadratus lumborum and obliques
Latissimus dorsi
Shoulder stabilisers
Exercise Setup:
Lie on the side with the legs bent. Before movement begins lie with optimal postural alignment (as close to neutral as possible). Place the elbow directly beneath the shoulder
ensuring the scapula is drawn down and stable, shoulders away from the ear.
Exercise Execution:
From the start position engage the deep abdominals. Start by drawing the arm pit and waist away from the floor, gradually progress the exercise by lifting your body and hip upwards. Pay particular attention tothe position of the head and neck alignment. This exercise may be progressed and performed with the legs straight, then with the opposite arm straight and fingers pointing toward the ceiling. Ensure the client has adequate shoulder stabilisation strength, and functional flexibility in the lumbo pelvic hip complex as well as the lower extremities, before any progressions are made. Observe the client goes directly upwards not forwards as they lift.
