The science behind planking; Correct your form and posture to reduce discomfort and strengthen your core like never before with these important plank hacks that will maximize your workout and results.
The do's and don'ts.
I'm back with the breakdown! This time we have the very popular plank practiced by those on a wellness journey, seen in every fitness and yoga class, and taught by many trainers and instructors, the plank is another heavy hitter I see being done incorrectly all the time. Planking incorrectly can put a lot of stress on the neck and lower back causing more discomfort than results however, when done correctly it tones the whole frontal line of the body, improves your posture, and deeply stabilizes an important set of core muscles needed for function. Let's review and correct this full-body integration exercise so you can maximize your form, posture, and strength results.
Don't just hang in a plank! you have to feel it!! Core Control = Mind, Body, Feels.
The Deconstruct...
To break something down into its separate parts to understand its meaning, especially when this is different from how it was previously understood:
In this blog, I will review:
Overview of the plank and its benefits.
Anatomy of the frontal line and deep core stabilizers.
Plank Do's and Don'ts. Traditional, Forearm, and Side Plank.
Corrected plank flow.
Plank Overview...
If you're exercising, starting up, or even a pro the plank should be a regular go, and if you take group classes the instructor will most definitely get you into a plank at some point. By executing the plank correctly, you avoid tweaks of discomfort.
Keep an eye out if you feel:
low back discomfort
shoulder discomfort
neck pain or stress in the neck
pressure or discomfort in the wrist
Why waste time, effort, and the benefit of an exercise due to bad form?
When done correctly the benefits are incredible in terms of stabilization, strength, and assist in correction of head posture.
Correction Benefits:
Maximize abdominal strength through proper tension loading.
Stabilization of trunk to pelvis for improved biomechanics; effective for power-driven sports such as sprinting and jumping.
Shoulder stabilization through proper weight-bearing mechanics of the upper body.
Improve forward head posture.
Tones the whole body when done correctly.
Full anterior chain/ frontal line stabilization. Enhance full body posture.
Minimize hyperlordosi.
Minimize functional and structural scoliosis.
These benefits don't do the exercise as a whole justice. The best way to describe a well-done plank is that your whole body is working in an isometric hold, in time under tension which allows you to search and recruit very intricate muscles all the way from toes to neck.
Know what you're doing as you're doing it!
Understanding the lines and chains of muscle and fascia that are worked in the plank will help bring you into better awareness as you're working out so you can maximize your results!
“Facts do not cease to exist because they are ignored.” – Aldous Huxley
Let's take a look at the facts...
Anatomy
A quick review of the chain of muscles fired in the plank.
Consider Fascia lines...
Frontal line fascia. It's not just an individual abdomen working but instead an interconnected chain of the musculoskeletal system that is fascia line driven, all working together literally from head to toe. We have to think of that whole frontal line integration when we practice the plank.
"WHAT IS FASCIA?
Fascia is the biological fabric that holds us together, the connective tissue network. You are about 70 trillion cells — neurons, muscle cells, epithelia — all humming in relative harmony; fascia is the 3D spider web of fibrous, gluey, and Fascia wet proteins that binds them together in their proper placement.
Our biomechanical regulatory system is highly complex and under-studied — though new research is filling in the gap. Understanding fascia is essential to the dance between stability and movement — crucial in high performance, central in recovery from injury and disability, and ever-present in our daily life from our embryological beginnings to the last breath we take."
Let's talk NECK!
Proper head positioning is so important the chin tuck creates an anterior core tension that ties the whole exercise together. When the head posture is lacking in the plank it is a big takeaway to the actual exercise... this is so important I see most plank lose their form at this upper body level.
Just like a zipper and just as described in the image above, most people are unaware that zipping up at the chest level and tucking the chin in completes the plank.
Zipp it up and HOLD!
Isometric hold is the key.
Isometric
The overlooked and underappreciated strengthener.
Isometric exercises involve holding a static position for a long time, unlike the other exercises that involve moving through a joint. Isometric training allows the practitioner or the instructor time to correct body positioning to maximize results and restructure the body's movement map.
The Studies...
"Studies have shown that isometric holds can increase muscular strength by as much as 30%. You'll be able to lift heavier weights and perform more reps in shorter amounts of time with increased strength. Additionally, isometric holds can help you build muscular endurance, which is important for performing activities like running or swimming."
The Top 10 Benefits of Resistance Training with Isometric Holds – ASFA (americansportandfitness.com)
30% is a lot... and the plank is probably one of the only isometrics you're doing. Make sure to keep them in your routine.
Let's get to work with a higher level of understanding...
The Correction
Learn, correct, and become more aware of your form.
Here I carefully review cues and corrections that will help you maximize your planks.
Corrections are not easy, and instructions are specific, but you have to do the tedious work before you can truly master your movements.
Supported and traditional forearm plank.
Traditional plank
The Workout Flow
Your 5-minute killer plank flow.
2x back-to-back if you dare!
Fun!
Wrapping it up
As they say...
"The devil is in the details."
You're probably doing them already; you might as well do it right. Correcting your body positioning and form helps to minimize tension, discomfort, and injury in and out of your training. Aligning yourself as you work out helps to improve your posture and fires your muscles in a full chain so you can strengthen and stabilize more functionally.
Strength tips:
Planks can be done whenever you work out, you don't have to skip a day make sure you incorporate them.
Try planking for 5-10 minutes every workout session.1 round is good enough.
Try to do them barefoot it makes a world of difference!
Make sure to breathe we didn't talk about it here, but it creates stronger abdominal tension so you can strengthen deeper muscles.
Maximize your workouts!
I think we covered it all... Till next time with better form!
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