BEST EXERCISE TO CORRECT POSTURE : PLANK
EFFICIENT MUSCULAR ASSOCIATION: NEUTRAL SPINE
If done with its true biomechanical potential, the plank is one of the best exercises for developing strength in the intrinsic core stabilization system. Analyzing , we will notice a centered pelvis inline with the shoulders. This will effectively set the foundation to good core function as it is now be the base of which the spinal musculature can efficiently work off of. The navel must be drawn into the spine so that we make incorporate an activation in the transverse abdominis. It is crucial point out that there is a difference between activating the core and drawing in the navel.
Typically, when a person in dysfunction “activates their core” it promote function in the upper abdominal musculature. This is due to the fact that it is already inline with their dysfunctional muscular associations. When we focus an effort more on navel retraction, it will make it more difficult for the upper abdominal musculature to make an association. This functional recruitment of the core will then prevent the thoracic spine from rounding.
To prevent extension in the lumbar from inhibiting internal core activation, it will be required to position the pelvis in a posteriorly tilted position. This will set in the pelvic floor and will be the base of support the transverse abdominis will need to effectively stabilize the spine.
This region of the spine will be structurally essential for assisting proper core function. Often times, what many will do when applying a plank is round in the thoracic region. little do most know that this is prompting function in the upper rectus abdominis, which will be the guiding force in flexing the thoracic spine. This region of the spine must be flat for effective intrinsic core recruitment.
There is a major difference between contracting the abdominals and drawing the navel in for core activation. There are outer systems and inner systems in the core and they each have a certain responsibility. The goal of this exercise is to recruit the systems nearest to the spine, so that we provide a fulcrum of stability for the spine. The muscle in focus will be the transverse abdominis.
4.EFFICIENT POINT OF ACTIVATION
Our goal in this exercise will be to exhaust the transverse abdominis located deep within the core musculature. If effective positioning is in place, this specific area should fatigue very quickly.