Chicago Chiropractor and Chicago massage presents
Plank Exercise to help the low back
Lower Back Exercise – Plank Exercise
This next exercise is an advanced Sciatica Exercise. Usually when the patient’s pain stops radiating in the leg, it’ll centralize in the lower back. This exercise is specialized to strengthen lower back and the abdomen muscles that helps prevent recurring pain caused by a bulging disc.
Steps for Plank Exercise
The Plank Exercise – Technique and Tips
1) Shoulder and Arm Position – Elbows must be placed directly beneath your shoulders and keep shoulders down (no shrugging). Weight should be distributed directly under your upper arms, under the elbows. The forearms can be pointed forwards with hands relaxed or in a fist. Weight should be under the elbows and not on the forearms, wrists or hands.
2) Keep the spine aligned – The spine should be lengthened in equal opposite directions. Lift your head away from your shoulders. Do not round the spine or extend the neck. Maintain this long spine throughout the entire duration.
4) Glut activation – Activate the core musculature with a gentle contraction of the abdominals while also contracting the glut muscles, which results in a slight tailbone tuck. This is similar to an animal tucking its tail between its legs.
5) Foot and Leg Positioning – Position your feet the width of your hips. If you have tighter hips with then place your feet a little wider. Do what feels most comfortable for you. Do not just balance on the balls of the feet but push your feet backwards into the ground. This will drive your heels backward and will cause knee extension. This should be counter-balanced with a forward arm drive, creating an “arch effect,” as demonstrated in the video.
6) Time and frequency – Hold this position while focusing on tightening your abs until you can no longer maintain a flat bridge. Beginners start with 10 seconds and gradually increase your time. Try to work up to 3 minutes.
WARNING: Only do this for a short time to start and with all of these consult with a trained healthcare professional first. Remember to not let your hips and back sag. Maintain a flat line from your shoulders to your feet. Watch yourself in front of a mirror to learn the technique.
- 15 Ways to Exercise in Under 5 Minutes (wisebread.com)