CORE STABILIZATION FOR BACK PAIN PREVENTION: THE PLANK

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SPECIAL REPORT --- THE CORE

The "CORE" involves NOT ONLY YOUR ABS, but the small muscles under everyone's sides OR LOVE HANDLES known as the OBLIQUES and the small back muscles of the spine called the PARASPINAL muscles, as well as your PELVIC FLOOR muscles (the muscles involved in holding your urine when you have the urge to go to the bathroom) and the DIAPHRAGM, which allow you to breathe out

The exercises work the CORE.  The trick on DOUBLING THE EFFECTIVENESS of any CORE EXERCISE is to MAINTAIN YOUR ABDOMINAL BRACE when doing the exercises....ALSO, DON'T FORGET TO BREATHE!!!!!

In ADDITION TO BRACING,  the "'PLANK" is a very important exercise to do year-round if not weekly

Try to maintain or HOLD THE PLANK POSITION for 30 SECONDS!!

Repeat for a total of 3 sets of 30 second holds!

We call this exercise "PLANK 3x30"

As you advance, you can perform Plank Protractions (SEE BELOW)

Lie on your stomach propped up on your forearms, with your elbows directly under your shoulders. Slowly move your chest away from the floor and rise into protraction, press out against your upper back.  Keep your low back neutral by tightening your abdominals.  You should feel your spine move up and away from your shoulder blades. Do not shrug your shoulders.  2 sets of 15

Once you master the above, YOU CAN ADVANCE YOUR PLANK with the following exercises:

Begin in a plank position with elbows bent to 90 degrees and shoulders internally rotated as if making an equals sign with arms. Hold plank for 15 seconds and turn to side plank.   Repeat both sides 3 times each.

1 – In a full plank position bring one knee out and up to your waist line.  Alternate knees

2 – In a full plank position lift one leg up and hold for 3 seconds.  Alternate legs.

Try to shoot for 3 sets of 10 - 15 REPS