Mel Collie | How To Do The Plank

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Mel Collie | How To Do The Plank

Years ago I went to a Pilates class run by someone who wanted you to hold the plank for 8 minutes…and there was one person in the class who could do this..at the expense of their back though, because I knew that person, and they had back pain.

The plank is a common strength position in classes. Its ok to practice it, but only if you can maintain alignment.

Most cannot maintain alignment for more than a few seconds.

When the abs aren’t working correctly, the neck takes over.
When that happens the shoulder blades usually lift.
When that happens, the jaw clenches, if it hasn’t already…
When that happens the breathing changes, or you forget to breathe
When that happens the lower back drops.
When that happens you get back pain..
When that happens…you’ve already done too much, but if theres people around you in the class and your instructor tells you to keep going, you clench even harder and keep going.
When that happens you probably aren’t getting any strength gains where you want them – your core..

Theres so many other moves you can do for your core.

Theres so many other ways to help your inner self gain strength

Start with your breath. Its the most repeated movement you will do all day, all of your life, but most of us don’t even bother with it, as its automatic, it just happens, we don’t take a moment to consider that the way we breathe is relevant to posture, strength, awareness, reduction in pain. Surely it has to be harder than that?

Well, no not really…

Start here, and that will give you massive gains.

Then go onto your vision and balance. Both connect to the spinal cord. Massive gains here in mobility, flexibility and reduction of pain. Just with simple vision and vestibular drills.

Surely it must be more complicated than that..?

..well, no not really…

Then, proprioception and spatial awareness, improve those, your movement, flexibility, strength, power, jumps, lifts, every day life will be awesome.

Really? Surely..

Well, yes, really…

It can be that simple.

 

Mel Collie

www.posturegeek.co.uk

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