Your trunk (core) muscles provide support for your spine, to which all the rest of your body attaches. No wonder they are so important and their strength (or weakness) has such a great impact on our general well-being.
There are numerous exercises that strengthen the trunk muscles. We have selected the Plank
because it’s easy to perform, takes very little time and can be easily integrated in a routine as well as per- formed on its own.
The Plank can also be adapted to suit every level of capability, so it always remains as challenging as you need it to be.
Start Position:
Lie on your stomach on the floor. Prop on elbows (under your shoulders). Tuck in lower stomach muscles.
Level 1:Plank from the knees
From start position, push up evenly from knees and elbows keeping your back straight. Hold for 5 seconds, repeat 3 times (build up to 30-60 seconds).
Level 2: Plank From the Toes
From start position, push up evenly from your elbows and knees keeping your back straight, with toes tucked under. Straighten your knees, keeping your back and legs in a straight line. Hold for 5 seconds, repeat 3 times. Build up to at least 30 seconds.
Level 3: One Arm Lift
As in level 2, get in a plank from the toes position. While holding the position, lift one arm off, reaching forward. Avoid tilting or twisting. Repeat on the other arm. Repeat 1 to 3 times on each arm with a rest between. Build up to a 30 second hold.
Some exercises can aggravate back pain!
If you have lower back pain, avoid:
Straight leg sit-ups.
Bent leg sit-ups or partial sit-ups or curl-ups (for acute back pain).
Lifting both legs while lying on your back (leg lifts).
If your back pain doesn’t go away, see a physiotherapist to get appropriate treatment.
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