Plank for posture
Perform the plank also for this reason
The plank pose has become a staple of many workout programs and is synonymous with core conditioning. While this benefit may be true, the most important reason, in my opinion, to perform the plank pose is to correct or reinforce correct posture. Correct posture and breathing are the understated albeit fundamental goals of any fitness/conditioning program.
Correct posture
When considering posture, individual anatomical differences should be taken into account (scoliosis, leg length discrepancies to name a few). A perfect posture may be unachievable for some, but one should strive to properly align body parts to the best of one’s ability. The benefits will be, less strain on the various ligaments, tendons and joints. In other words, someone with correct posture should not display the following:
forward head posture
rounded shoulders
excessive thoracic kyphosis
excessive lumbar curvature
joint pain
Alignment
Your spine contains two curves: the cervical and lumbar. If you flatten yourself against a wall, the back of your head, scapulae and glutes should rest against the wall creating the two curves. As a rough guide, these curves should be no greater than two fingers wide. In this position, a straight vertical line can be drawn through your ear, mid-shoulder, hip, knee and ankle.
It is easy to see from the diagram above that the moment one body part falls out of alignment, say the head for example, a joint will be strained setting off a series of compensatory neuronal and muscular actions ultimately causing pain or discomfort. Furthermore, performing resistance training without proper alignment (and form) is an injury in the making.
What to look for when performing the plank
When planking, one should try to recreate the “flat against the wall” position. Having a broomstick placed along your spine can be extremely useful as it provides cues as to what is out of place. The broomstick should rest in three places: behind the head, between the shoulder blades as well as the sacrum. The corrective actions generally required to achieve a correct plank are the following:
tucking the chin in towards the clavicle thereby elongating the cervical spine.
tightening the shoulder blades and sticking the chest out.
performing a posterior pelvic tilt by activating the lower abdominal muscles.
raising the hips and squeezing the glutes.
In the above image one can observe the slightly exagerated cervical and lumbar curves. Ideally, the broomstick should be parallel to the floor. This could be achieved by slightly raising the hips. This action would cause more broomstick pressure on the back of the head signaling more chin tucking is required. Tucking one’s chin in should result in an elongation of the cervical spine. In the above image, this would correct the exaggerated cervical curve.
The sum up
When performed properly, the plank pose can be an excellent reminder of what correct posture feels like. Proper body alignment reduces wear and tear on ligaments, tendons and joints and promotes deeper breathing; critical elements to pain free training/exercising. By focusing on the postural benefit of the plank, the question of how long one should hold the plank becomes less important.
Train, don’t strain!
