Pushup plus position is a great exercise to strengthen core muscles. It’s also very effective for shoulder girdle and arm strengthening. Start off by doing the exercise isometrically and then progressing to movements to make the exercise more challenging.
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Hey guys, this is Manu Kalia, physical therapist and herbalist. So, today’s video, I’m going to show you the correct way to do a pushup plus position for abdominal core and trunk strengthening. And a lot of times I find people do this incorrectly. This is done as an isometric exercise for core and strengthening, and I’ll show you first what I often end up seeing as some of the incorrect ways of doing this.
So one of the things I find people do as they go into a pushup position, so as they raise up, often they’re not stable through their shoulder girdle. Pelvis tends to drop down. So even if they do isometric holds, they’re either dropping down and hanging out here or they try to hold themselves up in this position. More often, actually, it’s going to be dropping here, because they’re just not strong and stable through this region and they can’t hold themselves up. And same thing with the shoulder girdle. The shoulder girdle will pop out because, again, they’re not stable in that shoulder girdle.
So, much better way to do that would be—and I would start with isometric positions first before you get into more movement-based stuff where you’re doing kicks and all sorts of other things. So you’re going to have to build a base first. You’ve got to figure out where you are in space and whether you have good motor control to maintain that stable position.
So first thing I would do is as I come up into that position—you can do it with your hands this way or this way, whatever’s comfortable for you—I would raise up to this position and you want to engage your shoulder girdles first. So I’m going to do a pushup plus. So I kick in my scapular stabilizers, shoulder blade muscles. So if I kick those guys in, my upper body’s nice and stable. Now, if my pelvis is dropping down, I’m going to engage my lower abdominals. And you can see what I just did. So my pelvis is dropping down; now I’m going to kick in my lower abdominals and my glutes. I’m going to fire those a little bit and now I’m stable through that pelvis, and I can work at doing a slight dorsal glide or chin tuck to protect my neck. So as I’m in that position, I can do isometric holds. So you want to stay there. You work up to it – 10, 15, 20, 30 seconds.
Now, what you’re going to find is that you start to drop down or your pelvis starts to drift down or one side starts to go down, so you’re fatiguing. So if you find that you can’t maintain those positions, you want to come out of those positions. Now, you want to make sure that you have this stable position and you can really hold it for a while, let’s say 60 seconds, and you’re going to hold a good form and the form doesn’t go. Once you can start holding a good, stable form, then you can start to engage those muscles, keep your abdominals on andget yourself in good position, and then you can start to do more movement-based things, things like that with your legs or arms, or lifts and other things, only when you find that you’re nice and stable in those positions.
So I hope that helped, and please leave a comment, subscribe to the channel. Thanks.