Stomach plank - variaton of exercise with extensive movement

You will find this variation of plank in Mckenzie methods, yoga, ayurveda and other various asian medicines. This method is used to solve back pain, heal damaged intervertebral discs, cervical spine pain, tingling in typical neurological zones and in other cases as well. Thanks to this exercise the intensity of pain is relieved, nerve irritation is moved from limbs towards the spine which results in increased movement range.

Goal of the exercise:

  • Relief from back pain
  • Abdominal muscle stretch
  • Tension relief in overloaded muscles of the upper body
Default position
  • Lay on your stomach
  • Rest your forehead against the mat
  • Place your palms on the level of your neck
Phase 1
  • Lift your head up along with your upper body with your forearms resting on the mat
  • Extend the stretch
  • Leave your buttocks and thighs relaxed
  • Involve only your back muscles
Phase 2
  • Stretch out by lifting up your forearms, leaving your palms on the mat
  • Straighten up
  • Extend the stretch
  • Bend your back and stretch it as much as possible
  • Leave your buttocks and thighs relaxed
  • Involve only your back muscles
Phase 3
  • Lower your back towards the mat, by placing your forearms back on the mat
  • You can remain in this position, or move up and down, according to what feels better for you
Phase 4
  • Go back to the default position
  • Relax your back muscles
  • Repeat the whole exercise
Exercise video tutorial

Common mistakes

  • Performing the exercise by involving buttocks and thighs
  • Pulling up your shoulders towards the ears
  • Hands placed in front of the body
  • Arms bent in elbows
  • Insufficient relaxation in the stretching position
  • Holding the breath

How often to exercise

  • You can exercise daily
  • Remain 30-60 seconds in the stretching position
  • Repeat 2-3 times

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