Part II – More Than Just The Plank

We are trying something new for this blog post.  We made a video of a plank series.  Instead of writing intricate descriptions of the series, we have created a video in which I lead you through the series.  Enjoy and then read on to learn about the anatomy of the plank.  

This series also builds on itself. If you are just beginning start with just the plank, and when this exercise feel secure add the elbow planks, and so on. 

Enjoy the video.  Let us know if it is helpful to you.

Exercises in the series:

1.    Breath in Quadruped Position - This is a preparation. Your goal is to find the support in the front of the spine

2.    Three planks held for five breaths - With the support that you found earlier endurance can be built with this series

3.    Elbow Plank Wave – The elbow plank wave is designed to assist the bodies learning in alignment.  Specifically the alignment of your head neck and shoulders

4.    Hold Three Elbow Planks for Five Breaths - Now we get to build more endurance with a different plank exercise.

5.    QL Stretch Each Side – Exertion/Recuperation is a tenet of the Laban/Bartenieff work.  With every exertion there needs to be a recuperation for the body.  The next two exercises add balance to this series.

6.    Side Lying Arm Circles-  In the plank you are using most of your body in Stability.  Now we are using all of the same muscles but we are creating mobility in the body.  We are moving the body through space.  Mobility/Stability is another tenet of the Laban/Bartenieff work.

7.    Side Plank Prep: Shoulder shrugs and hip lifts -  This exercise is designed to find the strength and stability of the shoulder blade in preparation of the side plank

8.    Side Plank –  Ok we're doing it the side plank!  Check out the picture below!

9.    Side Plank Leg Kicks – This is a Pilates Classic.  It's often forgotten in the Pilates Classes, but it is one of my favorites.  Its a great example of stability/mobility.  The body is stabile so that the leg can be mobile.  

10.  Plank to Plank with Leg Lifts - building endurance in the body by holding the plank is one possibility, but so is moving the plank from side to side with a little leg lift in the middle.

11.  Rest Position with Child’s Pose - And finally recuperation again.

http://yogaanatomy.net/vasisthasana/  This link connects you to a great book that illustrates the anatomy of different yoga poses

The following pictures illustrate the connections make the side plank a possibility:

This picture above illustrates the planes of the body.  If one only practices the plank they are stabilizing the spine in the sagittal plane and transverse plane.  The side plank stabilizes the spine in relationship to the coronal plain. 

Ahh this picture shows the all important link between the serratus anterior (blue muscle) and the external obliques (green muscle).  This is the connection that protects the thoracic-lumbar junction in the spine (base of the ribcage) and it is also the connection that takes the work of the plank out of the upper trapezius

My favorite.  An illustration of the side plank (taken from Yoga Anatomy) link to purchase Yoga Anatomy)