Plank position is often used to strengthen core muscles. However this is performed incorrectly by a lot of people by using hip flexors to compensate for weak abdominals. The correct mechancis for doing this exercise are by practicing this position while activating shoulder girdle muscles, glutes and the lower abdominals.
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Hey guys, this is Manu Kalia, physical therapist and herbalist. So, this video, I’m going to show you how to do a prone on elbows, abdominal bracing and strengthening exercise correctly. So, I often find people do this incorrectly. So this is what I normally see when people are doing this exercise. So, often people, when they raise up into these positions and they try to hold this, they’re engaging their hip flexors or they’re doing a lot of hip flexion because the abdominals are weak. So they end up raising up in these positions here. So when I do this, I’m really engaging a lot of my hip flexors to hold that position because I’m weak. My lower abdominals are weak, possibly glutes are not strong enough either, to hold myself in a nice and stable and straight position. And your shoulder girdle might be weak, too; it can’t hold that position.
So two to three things they can keep in mind when they engage, first, before you raise up, we’ll make it a lot easier and allow you to do the exercise correctly. So first thing I would do is I would do almost elbow pushups, meaning I’ll do a pushup plus, so I’m engaging my shoulder blade muscles. So it’s shoulder protraction. So now as I push up, so I’m locking in my shoulder girdle. I’m stable now in my upper body.
The next thing I’m going to do is I’m going to kick in my lower abdominals and my glutes, so I’m bracing those, and then I can work at raising up and holding that position. So this is a much more stable position. It’s a better position. It’s not this. So I’m not floppy and I’m not holding this position because that’s not as effective. If your goal is to work on strengthening the abdominals and your core, your trunk, this is a much better way to do that in static positions.
So, just a couple of simple tips for you to start using that. So make sure you kick in your lower abdominals, your glutes; you’re maintaining that alignment; you’re not hinging at the hips; you’re not using your hip flexors or you’re not flexing at that hip and raising your bottom up; and you also want to make sure you really engage that shoulder girdle as you hold that position. And then you can do isometric holds. I mean, to make it more challenging you can do a lot of other movement-based things, too, but initially you might start with just isometric holds done correctly; start five, 10 seconds, and build up.
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