Plank Variation Exercises for Back Adjustment

The mundane everyday tasks can be a nightmare if you are struggling with health problems, especially if your back isn’t complying. As you embark on your fitness quest, it is important to understand the correct way to do exercises. From a plethora of intense exercises to choose from, the plank with its variations will surely assist one to rise and actively succeed, along with the help of a chiropractor at LifeCare Chiropractic in Mesa, AZ

Facts to Look into

The world record for holding a plank was 8 hours by Mao Weidong. It makes you wonder if all that time spent in that position was beneficial for his posture! Experts reveal that such exercises can only be beneficial if done correctly. Fitness enthusiasts often do not comprehend importance of practicing the accurate posture for doing a plank. As a result, they often suffer from:

  • Lordosis – which refers to the inward curve of the lower back and cervical spine (neck). An excess of a low back curve is called lumbar hyperlordosis, or hollow back.
  • Kyphosis – which means a ‘hump’. Your thoracic spine or mid-to-upper back naturally has a kyphosis. But too much of it can lead to a hunchback.

The Variations That Have Been Proven To Work

Now that you are well aware of the dangers of doing a plank the incorrect way, you can jump right into plank variations that will surely ensure your wellbeing. The following exercises are known as Total Resistance Exercises (TRX), which work best when exerted with a Suspension Trainer (ST) helping the user with balance and preventing any injury. 

  • TRX Plank (hands or forearms) – The ST should be adjusted to the mid-calf position. By facing away from the anchor, you can place the toes in the foot cradles and assume a tabletop position with the hands under the shoulders. The shoulders should be corkscrewed until a solid packing is felt around the shoulder girdle. After that, keep the torso firm, press foot cradles and lift onto a plank position. As you do so, stretch your glutes and legs as well.
  • Single-Leg Plank with Alternating Elbow Tap – Placing the ST to mid-calf, face away from the anchor and lie on the floor with your hands beneath the shoulders. After that, place the right foot in the foot cradle. Form a plank position, extend your right knee to the right elbow, and pause. Afterward, keep the knee high, rotate to the left elbow and pause again. Finally, return to the right elbow. 
  • Forearm Plank (leg elevated) – The ST should be stretched to a full length while you are standing faced away from the anchor. The forearms should be placed into the foot cradles, keeping the elbows in line with the shoulders. In addition to that, corkscrew the shoulders to create a pack, and keep the ribs pressing down toward the hip. 

To conclude, these exercises can help to boost your confidence in the gym as they will guarantee a perfect posture for your back. Say goodbye to all those hours of soreness at the office because, with these exercises, you can easily get a lot more work done without any suffering! 

Thanks to Lifecare Chiropractic for their insight into chiropractic care and back adjustments.