CORE EXERCISE VARIATIONS FOR BACK PAIN AND PERFORMANCE
Traditional planks get boring quickly. Especially if you’ve been doing them for awhile as part of your back pain rehab or just as maintenance in your gym program or running program. This video shows a nice twist on the traditional plank as well as 3-4 variations which can take you a good 8-12 weeks to progress through.
THE SIDE PLANK;
This variation of the plank works so much more than a traditional plank. It works the shoulders, the lateral hip muscles, the core and the obliques which are our rotation muscles as well as big contributors to what we would traditionally call “the core”.
WHY THE SIDE PLANK?
It is great for people who have had back pain and are looking to prevent flare ups. You need to go beyond your normal “core exercises” and progress to something harder. It is also great for anyone who is in a rotary or throwing sport. Because you are anchoring of your shoulder, a quite mobile joint, your body wants to sway forward and backward. This asks our body to stabilize much more than a traditional plank. It’s also a hell of a lot harder.
Lastly, it’s great for runners or anyone with lateral hip problems like bursitis. It really fires up that muscle we know as the gluteus medius. If you do the star variation it works both glut meeeed’s at the same time.
AM I READY?
If you can do a normal plank for greater than 1 minute I would be throwing this into your routine. Start by trying the first variation for 10 seconds and 3 sets. If you can build by 10 second lots up to 30 seconds, that’s a great starting point. Once you are achieving that, and your body is straight, you can go onto the next variation.
Progress through to the last variations can take a good 8-12 weeks.
ANYTHING ELSE I SHOULD KNOW?
Start slowly because this exercise can put some pressure through your shoulders. If you’ve had any shoulder niggles just take it slow and go easy. You should come through and see an iMover if you aren’t sure.
As always feel free to message us on FB, email or book in online at 1 of our 3 locations in Sydney;
iMove Physio Miranda: (https://imovephysio.com.au/miranda/)
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iMove Physio Miranda Services These Suburbs:
- Gymea Bay
- Yowie Bay
- Taren Point
- Caringbah South
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- Revesby Heights
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iMove Physio Rozelle Services These Suburbs:
- Balmain East