IntroductionWatch the videos in this section to learn the basics about this pose. The videos are narrated and provide a detailed explanation of how to perform it correctly. Don’t be discouraged if you cannot assume the perfect posture when you first begin. Take your time and practice with patience.
DescriptionThis exercise is included not for its ability to stretch muscles involved in back pain, but as a gentle strengthening exercise to build core strength. Having strong core muscles is important for unloading the strain on the spine and intervertebral discs. It is also a great exercise to substitute for the classic sit-ups which are quite dangerous for anybody with existing back pain. It should be noted that planks may not be the best option during an acute episode of back pain. Planks should be included, however, during the maintenance period when major emphasis is to prevent future episodes of back pain.Target muscles & StabilizersAbdominal musclesErector SpinaeDiaphragmIliopsoasSerratus Anterior
Anatomy of the PoseWatch the slide show below to get a better understanding of the muscles targeted with this pose. Understanding the basics about the anatomy of the movement will help you orient yourself better when trying to find more information about a particular part of the body that may cause discomfort. Having a basic knowledge of muscle groups is also helpful for having a better conversation with your provider when discussing your health problems. Feel free to pause the video and expand the view for better comprehension.
Common Problems This section covers the most common problems that are encountered during this exercise. Some people have certain anatomical limitations that prevent them from assuming the correct form. Others may have less flexibility when they first try to perform the exercise. There is usually more than one solution on how to work around these common problems. This section will help you find these workarounds. It is important to pay attention to the small details to achieve maximum benefits.
