Reverse plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reverse plank )

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Name of exercise  Reverse Plank
Other names of exercise Reverse plank
Description of exercise The reverse plank exercise, also known as the tabletop exercise, is a bodyweight exercise that targets the core, back, and glute muscles. To perform this exercise, one must start by sitting on the floor with their legs extended in front of them and their hands placed behind their hips. Then, they lift their hips off the ground, creating a straight line from their head to their heels. The reverse plank engages the muscles in the back, shoulders, and core to maintain balance and stability. It can help improve posture, strengthen the back, and increase overall body strength. This exercise can be modified for beginners by bending the knees or performing it against a wall.
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
  • Sit with legs in front and straight.
  • Place hands on floor behind hips with fingers pointing toward toes.
  • Arch back, lifting buttocks off of floor.
  • Extend neck backwards.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Hip, Knee, Shoulder
    Type of Muscles Cervical, Pectoral , Latissimus Dorsi, Back, Gluteal, Deltoid, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Elevation, Retraction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Stronger back muscles
  • Toned arms and shoulders
  • Improved balance
  • Increased range of motion
  • Improved digestion
  • Reduced risk of injury
  • Improved overall body coordination

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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

  • Reverse plank exercise should be avoided by individuals with existing wrist or shoulder injuries or those who have difficulty supporting their body weight with their arms. It is also not recommended for pregnant women or individuals with lower back pain or spinal conditions. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, if you are new to exercising or have a sedentary lifestyle, it is best to start with simpler exercises before attempting the reverse plank. Remember to always listen to your body and modify or avoid exercises that do not feel safe or comfortable for you.

    • Precautions

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

  • Warm up properly before attempting the reverse plank.
  • Engage your core muscles throughout the exercise.
  • Keep your shoulders relaxed and away from your ears.
  • Do not arch your lower back excessively.
  • Place your hands shoulder-width apart and keep your fingers spread.
  • Keep your hips lifted and in line with your shoulders.
  • Avoid locking your elbows or knees.
  • Breathe deeply and evenly throughout the exercise.
  • Do not hold the position for too long, especially if you are a beginner.
  • Listen to your body and stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Osteoporosis
  • Arthritis
  • Carpal tunnel syndrome
  • Shoulder impingement
  • Plantar fasciitis
  • Shin splints
  • IT band syndrome
  • Piriformis syndrome

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    Frequently asked questions

     

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