Front Plank 2: Elbows / Feet
|Elbows to feet||2||1||Hold 10-30 secs||45 sec to 1 min depending on exercise response|
|LOAD||Elbows to feet|
|TEMPO||Hold 10-30 secs|
|REST||45 sec to 1 min depending on exercise response|
- Progression from Front Plank 1.
- Helps strengthen the deep core and shoulder stabilizer muscles.
- Promotes healthy functional movement patterns through core stabilization.
- Strengthens and protects back from injury.
- Deep Core Abdominal Musculature
- Shoulder and Chest Musculature
How to Perform
- Begin by facing the floor with your elbows under your shoulders and your lower body resting on the floor.
- Engage the core by drawing the belly in towards your spine gently.
- Begin to lift your hips, then knees up as you come to rest on your toes.
- Ensure a neutral spine and hold.
- Slowly lower your hips and come back to the start position.
- It’s common to hold your breath in this exercise. Ensure you are breathing through out the exercise.
- Many over recruit the outer layer abdominal muscles and flex the upper spine. It’s also possible for the hips to drop. Ensure you maintain a neutral spine with shoulders away from the ears (as in the picture above).
Alternative Exercise Suggestions for Patients with an ICD