4 POINTS TO TAKE CARE OF WHILE DOING PLANK
EXERCISE: PLANK
LUMBAR EXTENSION
The inefficient association of the plank is one of the most common problems I have witnessed as a trainer. In the context of how it is used by the majority, it will be one of the most damaging exercises. If we analyze the illustration of a deficient plank, we will notice a major shift in the pelvis moving downward to the floor, promoting an extended lumbar. This shift in the pelvis is what will set the tone for the weakness found in the lower abdominal structures.
Consequently, the thoracic spine will round in compensation as a result of the deficiency happening in the rest of the lower structures of the spine. the likely point of dysfunctional tension will then be placed upon the lumbar erector spinae, as they will now be the compensatory system responsible for maintaining the position of the spine.
1.PELVIC POSITION
By analyzing the position of the pelvis, we can see that there is no base of support coming from the pelvic floor. This sagging that we see at the hips in this example is the foundation of a deficient plank.
2.LUMBAR CURVE
This jagged curvature of the lumbar is one of the most dangerous elements of a deficient plank. Allowing the spine to maintain a position of such imbalance will usually lead to problems in the lower back, and it will likely create other associative muscular problems that will sprout injury elsewhere in the body.
3.ABDOMINAL WEAKNESS
When the lumbo-pelvic region is in such an imbalanced position, it renders the intrinsic core systems at the deepest portions of the spine in a position of weakness. Since the length tension relationship of the lower abdomen is in such an elongated state, it makes it near impossible for spinal stability at the lumbar spine.
4.DEFICIENT POINT OF ACTIVATION
The lumbar region is one which takes too much responsibility in dysfunctionally stabilizing the spine. This is one type of muscle activity that should be avoided at all costs.