Three days until we start our next challenge! Before we dive in headfirst, we need to go over proper form. Planks and push-ups are generally safe and effect exercises but that’s only if they are done properly. Let’s tackle the plank first.
The most common mistakes that are made when performing a plank are rounding of the shoulders and sagging of the hips. To start, place your elbows directly beneath your shoulders. Your weight should be distributed directly beneath your upper arms, under the elbows. There should be no additional weight on the forearms or hands. Be sure to keep your hands relaxed. Now make sure your shoulders are packed down on the ribcage. You should be contracting your muscles to keep your shoulders down in relation to your torso. At this point, your spine should be lengthened in opposite directions. Lift your head away from your shoulders, lengthening your neck while simultaneously reaching your tailbone in the other direction. DO NOT ROUND THE SPINE! Activate your core by pulling your belly button in towards your spine and contracting your glute muscles. This will cause your tailbone to tuck. Position your feet hip-width apart. Contract your quad muscles and straighten your legs. Push your feet backwards into the ground. Now you’re planking! A way to check if you are doing it right is to have someone place something like a broomstick on your back. There should be three even points of contact: the top of the head, between the shoulder blades and between the glutes. If you can feel all three points of contact you are doing it right! If your core isn’t able to handle this position, modify it by taking it down to your knees. The same cues apply for the modification. Now give it a try!
xoxo,
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