How to do a side plank properly - side plank on feet by chiropractor in Toronto Dr. Byron Mackay
Visit our website at: www.transformc...
In this video, you will learn how to do a side plank exercise, but most importantly, how to do a side plank correctly. The side plank exercise is a great core exercise and core workout, and is one of the best core stabilizers and low back pain exercises.
The side plank on feet is the next side plank progression and side plank variations after the side plank on knees, and is a great side plank for back pain. There are a couple key points for how to do a side plank properly.
Make sure your body is as straight as possible from your feet with side planks, through your knees and hips, into your torso and neck. You don’t want to be hinged at your hips, at an angle, and also want to avoid your neck sticking out forwards in front of your torso, which puts excessive stress on your neck.
The side plank is a great exercise for the lateral stabilizers or side stabilizers of the spine, and a great core workout. The primary muscle group targeted is the QL muscle or quadratus lumborum, which is important to strengthen for everyone, but especially for people with poor posture or who sit all day.
A key part for how to do the side plank exercise is to keep your elbow under your shoulder, at roughly 90 degrees, to limit the stress on your shoulder and elbow. Keep your top foot slightly in front of your bottom foot, to help stabilize you and stabilize your spine, and to avoid tilting either forwards or backwards. Try to keep you spine as perpendicular to the floor as possible throughout the exercise.
When coming up from the ground with the side plank, you can either raise straight up to neutral using strength from your core muscles, or push up slightly with your arm to get you into neutral posture. In the side plank demonstration in this video, I show both, either is appropriate.
One of the goals of a side plank for back pain is to not only experience less back pain over time as your strengthen your core and stabilize your core muscles, but not to aggravate your back pain in the process.
There are several plank variations that help with this, but a key is that if you’re experiencing back pain, please stop. This is not no pain, no gain. There are other side plank variations, like the side plank on knees, which can then be progressed to side plank on feet when ready.
Ideally with the side plank exercise, aim for whatever time you can do in a controlled manner. Whether 5 seconds, 10 seconds, or 30-45 seconds, the key is to maintain proper form. Watch this side plank demonstration for how to perform side planks properly…better to do less time, and less sets, but to maintain proper form. Ideally, you would do 2-3 repetitions per side, holding for whatever you are comfortable.
Any questions, please leave them in the comments section below.
Associated videos:
1. Beginner side plank exercise beginner on knees by chiropractor in Toronto.
• Beginner side plank ex...
Brought to you by: Transform Chiropractic and Dr. Byron Mackay, Toronto chiropractor.
Come visit us at: Transform Chiropractic. 2425 Bloor St W #410, Toronto, ON M6S 4W4
Call us at: (416) 604-4184
Subscribe To Our Channel for more videos.
Connect with Transform Chiropractic: Facebook: / transformchiropractic
** Transform Chiropractic RU-vid Channel/Videos Disclaimer **
Hereafter Dr. Byron Mackay and Dr. Elizabeth Viglasky are referred to as “Transform Chiropractic”.
All videos, comments and/or replies to comments/questions on the Transform Chiropractic RU-vid channel are hereafter referred to as the “Video Content”.
The Video Content provided on the Transform Chiropractic RU-vid channel is made available for informational or educational purposes only, and must never be considered a substitute for medical advice, diagnosis, or treatment, or advice from another qualified health professional.
Reliance on the Video Content is solely at the user’s risk.
Always seek the advice of your physician or other qualified health professional with questions you may have regarding your medical condition.
Never disregard professional advice or delay in seeking it because of something you have read or seen in the Video Content.
Although Transform Chiropractic takes all reasonable care to ensure the Video Content is accurate and up-to-date, Transform Chiropractic makes no warranties or representations of any kind concerning the accuracy or suitability of the Video Content information.
Transform Chiropractic shall not be liable for any direct, incidental, consequential, indirect or punitive damages arising from access to or use of any Video Content, regardless of the accuracy or completeness of any such content.
Transform Chiropractic assumes no duty to correct or update the Video Content, nor to clarify or resolve any inconsistent information that may be a part of the Video Content.
13 сен 2024
