The Plank- Easy field test for Core Stability
Why is the plank such a great field test? There is no equipment required and it can be assessed in as little as a few seconds. In my clinic, www.breakthroughphysicaltherapy.com, it is one of the first core strengthening exercises we hand out.(Second to teaching the patient how to contract their abdominals properly.) Why is it necessary?
One of my favorite things about this test is the ease and speed in which it can be performed. There is no equipment required other than a timer and hardly any space needed due to the static (non-moving) position.
The first thing I look at is simply can the patient or client get into the prone (stomach down) position and hold a straight line? If they can't control the position off of their toes (with either elbow or hands on floor) one can assume great weakness and lack of muscular support is the cause. This would force us to decrease the difficulty of the activity and move them to either their knees or on their back to begin core strengthening until increased strength and proper position tolerance is achieved.
The second thing I look for once the patient/client can control the position off of their toes, is their rear and scapular (shuolder blade) position. Are their shoulder blades winging and sticking out? Is their rear end up high in the air? A straight line from their head to their toes is desired. Gentle adjustments and cues should be given to teach their body the desired position or goal. Until desirable strength is achieved, the "goal" position of a straight line may not be attained, but should always encouraged.
Someone with great static core control should be able to hold this positon easily for one minute. Many of the people I observe in the clinic and the gym cannot even perform this position successfully for 5 seconds. Without this control, imagine what happens when their body is required to maintain good core control in a dynamic (moving) situation? Static stability should always be assessed before dynamic stability is required in a high level activity such as squatting, jumping, running, etc.
Single Arm Overhead Plank- Jennifer Manning performing an Advanced Core Strengthening Position
Why is the plank such a great field test? There is no equipment required and it can be assessed in as little as a few seconds. In my clinic, www.breakthroughphysicaltherapy.com, it is one of the first core strengthening exercises we hand out.(Second to teaching the patient how to contract their abdominals properly.) Why is it necessary?
One of my favorite things about this test is the ease and speed in which it can be performed. There is no equipment required other than a timer and hardly any space needed due to the static (non-moving) position.
The first thing I look at is simply can the patient or client get into the prone (stomach down) position and hold a straight line? If they can't control the position off of their toes (with either elbow or hands on floor) one can assume great weakness and lack of muscular support is the cause. This would force us to decrease the difficulty of the activity and move them to either their knees or on their back to begin core strengthening until increased strength and proper position tolerance is achieved.
The second thing I look for once the patient/client can control the position off of their toes, is their rear and scapular (shuolder blade) position. Are their shoulder blades winging and sticking out? Is their rear end up high in the air? A straight line from their head to their toes is desired. Gentle adjustments and cues should be given to teach their body the desired position or goal. Until desirable strength is achieved, the "goal" position of a straight line may not be attained, but should always encouraged.
Someone with great static core control should be able to hold this positon easily for one minute. Many of the people I observe in the clinic and the gym cannot even perform this position successfully for 5 seconds. Without this control, imagine what happens when their body is required to maintain good core control in a dynamic (moving) situation? Static stability should always be assessed before dynamic stability is required in a high level activity such as squatting, jumping, running, etc.
Single Arm Overhead Plank- Jennifer Manning performing an Advanced Core Strengthening Position
you must do a lot of hard work..You look great and it shows..I love the plank.. specially when it is a moving plank....We can all be alert and wise when it comes to how we work out..It is great to see a woman who knows the true goodness
ReplyDeleteof how we all should live..Eat to live Dr Joel Furman,Is one of the books I try to live bye and with..God bless all.. bob los cab
Thank you R Grifflin
ReplyDeleteI do work hard, but I want to share with others the importance of a strong core not only to look and feel good but to protect themselves from injury as well. it sounds like you already know the value in that. I hope you continue to check back and let others know of this blog. My website www.absolutelyhardcore.com will be up and running shortly.