Lets Talk About Side Planks

Side planks. Such a simple exercise (not east), but simple! There are a number of coaching points to be aware of here Let’s dig a little deeper in the picture..

Hips back:

• If we had a dowel rod running behind you it should be a straight line on your head, upper back and glutes. If you are looking down at your shoes you are going to throw your body into a “V” (as picture in bottom left picture) Push your hips forward, keep them up high and look straight ahead!

90 degree angle

• Arm angle is important on the side plank. Your shoulder needs a sturdy base to hold your bodyweight up. Your shoulder should be directly of your elbow and your forearm should be in line with your elbow creating a 90 degree angle. If you have your forearm flared out to the side you are putting a lot of pressure on the shoulder joint and that hurts! Also, push the ground up and away with your forearm so you are not putting the extra strain on your shoulder. Being passive in the side plank causes extreme discomfort.

Head and eyes straight ahead

• We already talked about looking at your shoes…don’t do that! Find a spot straight across the room to focus in on. You don’t want to be looking at the ceiling either, because that does not maintain a neutral spine. We talked about maintaining a straight line from head to toe. This should relieve neck strain as well

Keep making it happen,

Coach Meagan