Last Updated Apr 2011
Plank: This is a strong pose that is typically a part of any vinyasa-style yoga class. It is a great pose for improving strength, stability and endurance of the torso, arms and legs. However, all too often this pose is quickly bypassed on the way from down-dog to up-dog. Learning to make the most of your plank will help to keep your shoulders healthy and your core strong.
Muscles Strengthened in Plank:
Pectoralis Major, Anterior Deltoid, Triceps, Serratus Anterior, Transverse Abdominus, Rectus Abominus, Rectus Femoris, Quadriceps, Errector Spinae Muscles of Cervical, Thoracic and Lumbar Regions
Points of Body Awareness:
*Is there a strait, diagonal line through the ankles, the knees, the hips, shoulders and the ears.
*Make sure the hips are not sagging. Be aware of compensating by lifting the hips up above that diagonal line.
*Maintain neutral spine alignment. (Slight inner curve in the lower back, slight outer curve between the shoulder blades, slight inner curve in the neck)
*The middle finger should point strait ahead, the fingers are spread and the thumbs stretch in toward midline.
*Keep the thumb-side of the hand grounded, including the ball of the index finger.
*Release any tension in the neck, shoulders or jaw.
To Increase the Challenge:
Lift one leg. The only motion that occurs is at the ball and socket of the hip. There will be increased recruitment of the oblique muscles of the torso but there should not be any other change in the posture.
To Modify:
Work from the knees, a chair, tabletop or wall.
PT Note: This is great posture for assessment of scapula stabilization. Do the scapula wing or tip? Is there excess recruitment of the upper trapezius? This is also a good place to asses static core strength/coordination. Can the patient maintain neutral curves of the thoracic and lumbar spine simultaneously? A good quasi-objective progression is from:
Level 1) plank on the wall
Level 2) on a tabletop
Level 3) kneeling with the arms on the seat of a chair
Level 4) kneeling with arms on the ground
Level 5) traditional plank posture
Level 6) plank with one leg lifted
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