‘Hocus-Focus’ SECRET Plank Exercise Corrections
August 31, 2010 | Author Kevin Yates
Now you see it…
…Now you don’t
See what you ask?
The difference between the 2 photos on the left depicting the plank exercise.
Ok, so either I’m one apple short of a fruit salad or there’s not a difference right?
While it’s true that there is no visual difference (it’s the same photo) there can be a difference in what 2 clients FEEL even though they appear to perform the exercise the same way.
And, the muscles they feel can improve core strength, muscle balance and function or they can reinforce existing compensation strategies that contribute to shoulder, lower back and knee problems…
So, how can you tell if your clients are getting it right or if they’re just reinforcing pain patterns?
Watch the video below where I share an often over-looked problem that 9 out of 10 people are doing leading to pain and how to correct it.
Oh, and don’t forget to leave me a comment below after you watch:
6 Responses to “‘Hocus-Focus’ SECRET Plank Exercise Corrections”
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Yay Kevin! Very interesting. I get my clients into a plank from a very different position so would love your feedback as to what might be happening. I am good at observing what they do (or miss-do!) but not always able to pin point the reason compensationary patterns might occur. From a prone position I get them to ‘spinx’ position, then with taut abs onto hips, then knees then to lift one knee at a time (this ensures they don’t lift butts) into plank. Hope this makes sense. It is a little more refined than this in class, in that I cue breathing and after sphinx we shift down an inch to be comfy and ready for lift. It is a good proceedure as they can’t ‘cheat’ per se but if they struggle with full plank they can modify by remaining back a level. All good but I still get frustrated if I can’t I.D an anomaly.
Excellent observation…I’m impressed. Next class I attend I’ll observe more closely and see those “sultlies” you mentioned. Like you said “try it out yourself”..I’ll do that. As quite correctly pointed out if we don’t use core muscles to intiate prone position then we are over-compensating elsewehere. We are therefore defeating whole idea of prone in the first place. To activate core muscles in mainly the abdominal area. Spot on! Nice work, Kevin.
@cat lawford
Awesome method Cat! It just shows that there are different methods we all have and any method that gets the result you’re looking to achieve is a keeper.
Thanks for sharing yours with us.
@John Moll
You got it John! Let me know what you discover as you use this strategy.
Great work! One thing I need it when working with others.
Can you please explain your view on hollowing and bracing?
Thanks and keep up the good work
Robert
I don’t cue clients to ‘hollow’ or ‘draw the belly button in toward the spine’ as I believe it gets the transverse abdominis activated but neglects to activate the entire abdominal complex in the role of stabilization.
For example, the rectus abdominis does more than move the trunk, it also is meant to decelerate spinal extension but very few people train the muscles in this role.
Instead I teach clients to activate the entire complex in the role of stabilization