{"id":816,"date":"2016-05-08T04:18:01","date_gmt":"2016-05-08T04:18:01","guid":{"rendered":"http:\/\/fitpt.fitbux.com\/?p=816"},"modified":"2020-06-15T20:20:36","modified_gmt":"2020-06-15T20:20:36","slug":"making-your-plank-more-effective","status":"publish","type":"post","link":"https:\/\/www.fitbux.com\/fitpt\/interviews\/making-your-plank-more-effective\/","title":{"rendered":"Making Your Plank More Effective"},"content":{"rendered":"
\n
\n\t

By Michael Lau of ThePreHabGuys<\/a>.\u00a0 This article was originally published at Human Performance Therapy<\/a>.<\/em><\/p>\n

What is the core?<\/strong><\/h2>\n

Before we dive into advanced plank progressions, we must first set straight what the core is and why core stability is so vital for our movement system\u2019s health and longevity. The core, from a muscular standpoint, is so much more than just a 6-pack of washboard arms. It essentially includes any and every that moves the trunk and aids in maintaining a neutral spine position.<\/p>\n

This includes the popular \u201ccore muscles\u201d such as the rectus abdominis, transverse abdominis, and multifus, but also other muscles such as the latissmus dorsi, quadratus lumobrum, and pectoralis muscles.<\/p>\n

What does it do?<\/strong><\/h2>\n

Exercises to increase core stability are a staple among the rehabilitation and performance communities alike with common goals such as improving athletic performance, reducing low back pain, and improving muscular endurance. Core stability enhances the human movement system through 3 primary mechanisms:<\/p>\n

1) Stabilization of the spine. The primary function of the core is to stabilize the spine and limit the amount of rotation and displacement of the spine. A combination of structures like your intervertebral discs, spinal facet joints, and ligaments provide passive stabilization to the spine. On the hand, our muscles provide active stabilization of the spine and through exercise, we can increase our the stability of our spine.<\/p>\n

2) The core is anatomical bridge between our hips and shoulders. Increasing core stability helps transfer the full force and power of movement from the lower extremities to the upper extremities and vice-versa. In the large majority of sport-specific movements, power is generated in the hips and then transferred through the core to the upper extremities (ex: baseball swing). A weak core will diminish this transfer of power and limit athletic performance.<\/p>\n

3) Core exercises can help with back pain. In certain subgroups of patients with low back pain, core stabilization exercises have been found to be extremely beneficial in reducing pain and improving quality of life.<\/p>\n

Why planks?<\/strong><\/h2>\n

Planks are foundation upon which any core strengthening program should begin. One must demonstrate good proximal stability (core strength) to provide efficient movement control for distal mobility. A lack of core strength will also increase the risk of compensatory strategies distally, ultimately increasing the risk of injury. As we discussed earlier, we utilize our core to stabilize our spine and planks are an amazing way to develop this stability. Some things to keep in mind when performing a plank:<\/p>\n