Plank: simple exercise - not only against neck and back problems
The name plank comes from English and means something like board or plank. It is a forearm support (Elbow Plank)? a stomach exercise in which the entire body is under tension. It is important that the spine is straight (like a board), that is, there must be no hollow or hump.
This exercise strengthens the abdominal and back muscles, stabilizes the entire trunk and relieves the back.
And so it goes:
First lie down with your stomach on the floor and then rest only with the tips of your toes and forearms. The forearms can form a triangle, the entire spine must be in a straight position, the knees are pushed through and the buttocks are strained. The face points to the ground, not forward, that would otherwise lead to neck tension! This sounds pretty easy, but this position should be kept as long as possible, and that's not so easy.
The initial goal is at least 60 seconds. Once this has been achieved, the time will gradually be extended until you make 2 minutes. More is not really necessary if you do it regularly.
I have been doing this exercise twice a day for a long time, in the morning and then in the evening. It is always exhausting, but it does the back quite well.
What you have to pay attention to!
- The floor must be non-slip.
- The spine has to be completely straight.
- The face is directed to the ground.
- The knees are pushed through.
- The tiptoes should not be set too far apart.
- The buttocks are tense.
- The elbows should not be supported too far apart (if the floor is too hard, put a blanket or a towel under it).
- In severe pain, the exercise should be interrupted.
How can the level of difficulty be increased?
You can also perform this exercise in several sentences, eg. B. alternately 1 minute Plank and 1 minute rest, etc.
If the elbows are supported more together and the toes are placed directly next to each other, the coordination will be improved as well.
It can also be alternately raised a leg a bit.
Or you take turns alternating one leg and trying to reach the elbow (preferably diagonally) with your knee, which improves your mobility.
If you connect the plank with an additional rotation of the upper body (dynamic plank), the lateral abdominal muscles can also be trained with it.
Instead of the forearms you can support the stretched arms Plank (Full plank).
Also a lateral forearm support (Side Plank) you can try.
