Side Planks

Side planks are performed as an isometric hold in a side lying position while maintaining a neutral spine. 

 

Benefits

This exercise will improve the strength and stability of the core and shoulder muscles.

 

Population

This exercise is safe for most populations and is beneficial for anyone looking to improve core stability and shoulder strength.  If you have a history of shoulder instability or experience sharp pain in your shoulder while performing the beginner level exercise, you should not perform the exercise and you should consult a health care professional to diagnose the issue.

 

Technique

 Beginner

Lie on your side with your knees bent and place your elbow directly under your shoulder.

Tighten your abdominal muscles and raise your hips off the floor.

It is important to maintain a proper posture while performing the exercise, be sure to keep your head and neck straight and ensure that your hips and shoulders are parallel.

Hold for 5-10 seconds, alternating sides.  Perform 3 repetitions per side.  You can slowly increase duration, but only do so if you are able to perform the exercise correctly, without compromising form.

Progression 1:

Perform the technique as described above, but with your legs straight.

Progression 2:

Perform the technique as described above, but now with both arms straight.

 

 

 

 

 

 

 

 

 

 

 

Tips

You should not feel any pain in your back or shoulder while performing any variation of this exercise.  If you experience such pain, stop performing the exercise and consult a health care professional. 

Slowly increase the duration of the hold and once you can complete 3 repetitions at 30 seconds, it is safe for you to move on to the subsequent progression.