Plank
The Plank
Foundational Movement #4
The plank is a static exercise that engages the muscles of the core, shoulders, and hips to maintain a stable, neutral position. It's an effective exercise for building core strength, stability, and endurance. Let's delve into the biomechanics of the plank:
Starting Position: Begin in a prone position (facing downward) on the floor. Position your elbows directly beneath your shoulders, and place your forearms on the ground. Your body forms a straight line from head to heels. Engage the core muscles to stabilize the spine.
Alignment: Maintain a neutral spine throughout the exercise. Your head is in line with your spine, and your pelvis is level. Avoid sagging your hips or lifting them too high.
Activation: Engage the core muscles, including the transverse abdominis, rectus abdominis, and obliques, to stabilize the trunk. The muscles of the shoulders and hips are also engaged to support the body's position.
Breathing: Breathe deeply and evenly throughout the exercise. Focus on diaphragmatic breathing, allowing your ribcage to expand laterally as you inhale.
Hold Time: Hold the plank position for a designated amount of time, typically starting with 20-30 seconds and gradually progressing as your strength improves.
