The Wall Plank Exercise

In the image below you will see one of Principle Four Osteopathy clients performing a wall plank.  This is a regressed version of the floor plank (due to reduced effort against gravity).  The focus here is on trunk alignment, hands in line with shoulders and then maintaining this position with normal breathing (whilst aiming to avoid dropping forward through the hips).  We have challenged this further by asking the client to raise one hand off the wall, therefore having to stabilise across 3 points of contact instead of 4 whilst maintaining the above.  We will perform this for a set time (45-60 seconds whilst alternating hand lifts throughout).  Once this can be completed successfully, we will look to increase load by placing the hands lower on the wall and feet further apart and therefore increasing the impact gravity will have.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.