The side plank is another exercise that focuses on developing trunk and core stability. It is similar to the plank in that the individual must brace and hold their body up against gravity.
The image above on the left demonstrates the trunk position that the individual must adopt to perform the side plank. Key pointers for this technique is that the weight bearing elbow must sit directly below the shoulder. The trunk must be kept in a straight line as demonstrated by the line. The feet must be on top of each other. There must be no rotation through the trunk during this exercise and breathing must be normal throughout the exercise.
Progressing and Regressing The Exercise
From the image above, this exercise can be progressed by moving to the hand side plank position as demonstrated in the image on the right. Dynamic trunk rotation can be added to the side plank and dynamic movement of the legs (into abduction, flexion or extension) can also be added. This exercise can be regressed by having the individual start in the side plank position with the knees on the ground. Other regressions include having the client start in a standing position and leading against a wall.
This blog was written by Osteopath Heath Williams. Heath is the director of Principle Four Osteopathy and Corporate Work Health Australia. Principle Four Osteopathy is one of Melbourne City CBD 3000 leading Osteopathic clinics. The clinic is located in the heart of the Melbourne CBD at 29 Somerset Place (near the corner of Little Bourke & Elizabeth St). Appointments can be made by calling 03 9670 9290 or booking online @ www.principlefourosteopathy.com.