Holistic Corrective Exercise For Fitness Professionals

Here’s an unlikely core exercise assessment for shoulder or lower back pain

It’s not some fancy, secret underground exercise from outer space…But, it’s not an exercise that is associated with assessing muscle imbalances of the shoulder or lower back

So, just what is this core fitness assessment?

It’s one word…THE PLANK–ok, it’s technically 2 words–

Now, before you think I’m the name many of my clients call me (crazy), I’d like to share with you the wealth of information this simple core exercise test can reveal about shoulder and lower back pain

Here are 3 things to look for when performing a core training assessment using the plank exercise:

1) Lifting the upper body first-This is when the the shoulders and chest come off the floor before the hips and is often a subtle occurrence that shifts emphasis away from the abdominal stabilizing muscles because the lumbar extensors become overactive and is a sign of lower back compensation which often contributes to lower back pain

2) A kyphotic upper back-Most of the time this occurs in conjunction with #1 and involves an overcompensation pattern of the neck and shoulder muscles. The client often will feel significant fatigue in the shoulders, neck and triceps and usually struggles to hold this position for 30 seconds. This is often a sign of weakness or inhibition in the upper/mid-back muscles and contributes to neck and shoulder pain

3) The hips are lower than the shoulders-This usually indicates weakness of the abdominal stabilizers and increases stress to the lower back. In fact, the client will often feel as if the lower back is “working” which can easily be mistaken for a weak lower back when this is not the case

Keep in mind that the plank is just one exercise that can be used in a core exercise assessment and other specific core fitness tests should be performed to confirm or dismiss what the plank reveals

Leave me a comment below and tell me about any core exercise tests you use

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