The full posture can take a bit of planning to work toward, so this column will offer a progression - to be taken at your own pace – to help you build the skills to hold plank safely and strongly. This first version is accessible to anyone who can stand. Note carefully the positioning of the hands and feet. The lean into the wall is done on exhales, which are slow and steady through the nose. Belly is tucked back into the spine, not let to spill forward to the wall. Ask a family member or friend to watch from the side to be sure you are in the “plank” shape. If you are new to this exercise, start with five, take a rest, and repeat.
Gradually work up to 30 repetitions, calmly and with control before progressing. All of these future versions require your mindful attention and patience. If you rush, you will allow old, unhealthy muscle patterns to dominate. A well-executed plank pose creates equal sensation from the feet to the crown of the head. If you feel too much work, or weakness, in one area, return to the beginning and employ more patience. You can do this!See figure 2 above
To continue educating muscle groups to preserve alignment, utilize a chair. The secret is to fire up the legs. They should bear 60 – 70 per cent of the weight, not your wrists. Push the heels to the wall behind you to keep awareness at the feet.
See figure 3 above
Now we work on charging the legs even more. As you tuck the toes under, chug back and forth a few times, as if you were getting ready to run a race. Feel the straight leg revving to go! Keep belly tucked up to spine and back supported. Again, more work in the legs than arms here.
See figure 4 above
The shoulders receive the most attention in this version. Still maintaining the plank shape (it’s just angled to the floor instead of parallel to it), the wrists are carefully aligned under the shoulder joints. Elbows are unlocked, chest pulling through the arms. Head is level with the spine, not dropped to the floor. The front of the body is extended forward. To build strength, inhale into this pose, then push back and stretch the spine like a cat in a sunny window. Try that a few times and gradually build to holding this pose for five breaths.
See figure 5 above
Remember the work you did charging up the legs? All that’s required to move to full plank is to lift the knees. Think of engaging the quadriceps, at the fronts of the thighs, to lift the kneecaps from the floor. Keep head aligned. Keep belly lifting to spine. Now your whole body is more or less parallel to the floor. Holding this pose for about a minute is plenty of time. More than that, you risk injury unnecessarily.
