Plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Plank )

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Name of exercise  Plank
Other names of exercise Plank
Description of exercise The plank exercise is a popular core strengthening exercise that involves holding a position similar to a push-up, but with the forearms on the ground and the body in a straight line. It targets the muscles in the core, including the abs, back, and shoulders, as well as the arms and legs. To perform a plank, one must engage their core muscles and maintain a neutral spine while holding the position for a set amount of time. It can be modified to suit different fitness levels and can be done anywhere without any equipment. The plank exercise is beneficial for improving posture, balance, and overall core strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down with palms on floor at shoulders.
  • Push up, keeping back and neck straight.
  • Hold and breath.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Shoulder
    Type of Muscles Pectoral , Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Retraction, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased muscle definition
  • Better posture
  • Reduced risk of back pain
  • Increased flexibility
  • Improved balance and stability
  • Increased calorie burn
  • Can be done anywhere with no equipment
  • Can be modified for different fitness levels
  • Can improve overall fitness and athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Plank exercise is a popular core strengthening exercise that can be beneficial for most individuals. However, there are certain situations where it may be best to avoid this exercise:Pregnancy: Pregnant women should avoid the Plank exercise as it puts pressure on the abdomen and can be harmful to the developing baby.
  • Recent abdominal surgery: If you have recently had abdominal surgery, it is best to avoid the Plank exercise as it may put strain on the incision site and delay healing.
  • Lower back pain: If you have a history of lower back pain or are currently experiencing it, the Plank exercise may aggravate the condition and cause further discomfort.
  • Wrist or shoulder injuries: The Plank exercise requires weight-bearing on the wrists and shoulders, so if you have any injuries or pain in these areas, it is best to avoid this exercise.
  • High blood pressure: The Plank exercise can increase blood pressure, so individuals with high blood pressure should avoid this exercise or consult with a doctor before attempting it.In general, it is important to listen to your body and avoid the Plank exercise if it causes any pain or discomfort. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper form
  • Engage core muscles
  • Keep back straight
  • Do not hold breath
  • Avoid arching or rounding back
  • Place hands shoulder-width apart
  • Keep elbows directly under shoulders
  • Do not lock elbows
  • Do not strain neck
  • Do not overextend or hyperextend body

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Obesity
  • Heart disease

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    Frequently asked questions

     

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