How to perfect your plank for core strength | Feat. Tim Keeley | No.82 | Physio REHAB
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- Опубликовано: 9 ноя 2016
- #plank #core #corestrength #discbulge
Tim gives you all the tips on how to get your plank perfect to improve your core strength and stability, starting from your knees to your feet. Watch as he demonstrates with a patient who has a current lumbar disc bulge and how even they can get the plank right!
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Finally found a helpful fucking video on planking haha thanks mate. After getting back into working out i was having some problems with my planking technique so this is great.
Glad it helps!
Hi. Should you do it every day or alternatively?
How about where the scapula should be in plank? I feel like mine pop out when I do plank no matter which correction I make. It just doesn't look right. I haven't been diagnosed with anything, have no pain, and am 28, I'm just trying to improve my posture and my plank.
You may need some anterior serratus work.
I cannot get my client from her knees to her feet without immediately going into her low back. We have worked for many weeks on supine TVA exercises (some from your other video's, Tim) and she is able to do dead bugs with great form and no back arch. Can't figure out what is going on. Any thoughts?
Do you mean her low back immediately going into extension or into pain?
@@physiorehab Thanks so much for the reply. She feels pain in her low back right when she goes from her knees to her feet - even with the glute squeeze, the drawing up and in of pelvic floor, etc.
Hey mate, why would you squeeze your glutes (a trunk extensor) while doing an anti-extensor exercise? If you ever do a single leg lift plank you will notice it is your hip flexor of the planted foot which has to work extra hard and not so much the glute of the leg lifted. Don't train the body how it isn't designed to work in those positions, let the body fire what it needs to fire to hold that position. Just some food for thought.
Hey mate,
1) Glutes extend the hips not the trunk
2) 'Anti-extension', as a descriptor, refers to resisting lumbar spinal extension, not hip (or trunk) extension
3) Lumbar flexion (past neutral) for a disc patient is not very wise
4) Glute 'squeezing' will confer slight PPT protecting against dumping into lumbar extension and APT, away from neutral.
5) May I suggest less T-Nation and BreakingMuscle, and more Sahrmann, Janda, Cook, Liebenson and Bogduk.
Cheers.
Hey mate,
goot point on pelvic tilt, however, your point on glutes extending the hips vs trunk is invalid due to the fact it is an anti extension exercise period. Thus for someone not displaying an excessive anterior pelvic tilt, getting them to engage glutes in this exercise seems pointless. I don't understand why you are bringing up point 3 but duh and cheers for point 5 mate.
Cheers
You need good co-contraction between the glutes and core for any heavy lifting work. Nothing wrong with cueing that up in a plank. Also you don't want hip flexors dominating here, the point is core stiffness and control. Besides, if your hip flexors dominate too much they will spill you into an anterior tilt.