This post is here to give you a little help for your Plank Pose. In the photo above (and explained in this post) you'll see the most common misalignments people make while practicing Plank along with why and how we need to correct them.
Not sure how to do a Plank? Catch up with my post How To: Plank Pose for a breakdown of it.
Here they are. The most common misalignments, from left to right (refer to photo above):
• Sagging in the spine
This puts a lot of pressure on your lower back and possibly even your discs.
Correct this: engage your core more. Lift the hips with core strength until you're in a flat line like the top photo. Aim your tailbone toward your heels. If you're unable to hold the position, lower your knees for Kneeling Plank and build the strength there first.
• Keeping the hips in line with the spine
This puts a lot of pressure on your wrists and shoulders, and you miss most of the benefits of plank pose (strengthening the deep core) because you're too busy straining your joints. Ouch. Also, by not pressing down the legs and through the heels, the legs, inner thighs and glutes are not engaging and getting stronger.
Correct this: lower your hips down so that your spine is in neutral (a flat line like the very top photo) and squeeze your legs to keep pressing through your heels. Aim your tailbone toward your heels.
• Keeping shoulders active & engaged
Again, we want to strengthen the body and protect the joints, not stress the joints. In this misalignment, there's a lot of strain on the shoulders, lack of shoulder stability, and tension at the neck.
Correct this: pull the shoulders down the back, away from the head and neck. Engage shoulder blades. Lift up through the arms and shoulder joints, not sagging in the shoulder joints.
Here are some more tips:
• Always do your best to keep correct form to avoid injury.
• Press your hands firmly into the mat and spread your fingers wide.
• Remember, feel free to lower your knees if you’d rather practice Kneeling Plank.
• Really engage your core: especially the waistband area ab muscles.
• Breathe! Start by trying for a certain amount of breaths and build from there...
• Or, set a timer...
• Or, play a favorite song and try to hold your plank as long as possible, taking breaks as needed throughout the song.
• Try this 4-5 times a week.
Got it down? Try these plank progressions to add some challenge and variety.
Questions?! Let me know!
Listen to your body to make sure you're always practicing in a safe way, and be patient. Practice makes progress!
Love & Light.
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Hi, I'm Blake. I love adventure, cooking, costume parties, wine, yoga, and reading...in that order. Follow my blog for yoga stuff, fitness tips, & healthy recipes...
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