Physiotherapy - How to perform the Side Plank Exercise 

This exercise is very good for working pelvic stability. It primarily targets the deep gluteal muscles but also works your shoulder girdle on the side that's weigthbearing. This works the stability muscles around the pelvis and shoulder and is therefore a good exercise for people with lower back as well as shoulder discomfort. Pain can sometimes cause muscles to deactivate slightly and therefore it is helpful to encorporate exercises that begin to reactivate those muscles. This video goes through the progressions for the side plank. Remember that form is the most important consideration with these types of exercises. Make sure that your shoulder doesn't sink in while you hold this position but rather activiate the muscles around your shoulder blade. Also make sure that your shoulders and hips are in line. Quite a common flaw is to allow the shoulder to come forward and the hips to bend backwards. Once you can achieve good form and maintain it for at least 30 seconds, then you're ready to add on a progression. Be creative, you can adapt these exercises with your own progressions if you feel comfortable to do so.