Abdominal Strengthening Exercise

Berkhamsted Chiropractic Clinic The Front Plank

The Front Plank.

The front plank in which you perform a static hold on your forearms from a push-up position, engages your anterior (front) core muscles, the abdominals and hip flexors, this allows you to maintain your spinal alignment and prevent your lower back from over-arching and your hips from sagging toward the floor.

Start by lying face down with hands beside the head raise the body up onto toes and elbows, keeping the back straight and neck relaxed. Hands can be clasped together or out in front.Front Plank with Bent Knees

Hold for 10 seconds then repeat as prescribed by your chiropractor. If you are unable to perform with legs straight, you can begin on your knees bent. Support the position on your knees and lower legs rather than the feet.

The Side Plank.

The side plank fires all of the muscles of the core, but in particular it activates the Quadratus Lumborum (QL). Quadratus LumborumThe QL is a deep stabiliser of the low back and is very commonly found to be weak in patients. This exercise emphasises the endurance of the QL, which is generally the main goal in strengthening low back and core stabilisers.

Start by lying on your side, resting your forearm perpendicular to your body and your hip resting on the ground. Your elbow should be under your shoulder, with the opposite hand resting on the opposite hip or above your head.

Engage the core, by tightening the tummy muscles. Press the elbow into the floor, lifting the hips off the ground until the body forms a straight line from head to toe. This straight line should be consistent when viewed from the front as well as from the side.

Hold this position for 10 seconds, rest and then repeat as prescribed by your chiropractor.

- Remember to keep your hips forward, stacking the hips one on top of the other.

- If you are unable to perform with legs straight, you can begin with your knees bent. Support the position on your knees and lower legs rather than the ankles.