I've jigged it a bit, added the 3 things and now getting over my fear of videoing myself you can watch me!
It’s all well and good saying what to and not to do in a plank – but then I realised there might be folks reading this who don’t know how to do a plank!!
My artistic talents are infinite as my stick man plank highlights,,
3 things to focus on:
1 Where's your head....?
A big issue is head placement – I've seen 'chicken heads’ and lifted chins and double chins.... A good visual here is to imagine (or put!!) a mirror on the floor under your face – you need to be able to see ALL of your features as if you were looking into a mirror standing up and at the same time keep your face away from the mirror (otherwise chicken head!!) – but not so far you get double chins!!…. Yes it is a fine balance - set up your camera so you can see yourself. If your feel neck tension the likelihood is your head is in the wrong place...
2. Elbows and arms
Are the next tricky thing, the weight on the wrist thing. For now, ensure wrists stay under shoulder joint and bra strap area is lifted up so the shoulders (scap) hug the body. I will in time do an arm spiral blog.
Why did I put this last of the 3 - no idea, just happened. As Mr Plank above says - draw the belly in to the spine, without changing the shape of your spine. Video is way easier to see what I mean by this... A plank isn't all about the core, the upper and lower body are part of it too. If you go long - i.e reach the top of your head away from your feet your core will respond...
Carola Trier one of the Pilates elders apparently said "From your head to your heels, you are like steel..."
One last thing - I'm not a proponent of "how long can you hold a plank for" media challenge thing. If you want to challenge your plank, lift one leg without disturbing the rest of you, then an arm and so on - play with it as opposed to hold it...!! Another blog post to be done....
Hope this helps, feel free to get in touch - send me a video of your plank, or come and see me (or any of us) at www.themovingbodygroup.com not an advertisement, but it's where I work!!!!
Oh and you can follow me now for movement stuff on instagram : "lisasjonesmove"....