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

( Side plank – advanced )

View Report

–

Name of exercise  Side Plank – Advanced
Other names of exercise Side plank – advanced
Description of exercise The side plank is an advanced variation of the traditional plank exercise that targets the core muscles, specifically the obliques. To perform this exercise, start by lying on your side with your elbow directly beneath your shoulder and your legs extended. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your core and hold this position for 30 seconds to 1 minute. To make this exercise more challenging, you can lift your top leg or arm, or add a side crunch by bringing your top elbow and knee together. The side plank helps improve core stability, balance, and overall 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 on right side, legs straight and right hand on floor near shoulder.
  • Push up with right arm, keeping trunk straight.
  • Grasp toes of left foot with left hand and extend leg upward and outward.
  • Hold, lower and repeat on other side.

    • –

    Video Tutorial

    https://m.youtube.com/watch?v=7Zat7RFY52Y%26t=1s

     

    Body Part Chest, Lumbar, Abdominal, Hip, Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi, Back, Deltoid, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Flextion, Abduction, Side Bend
    Type of Action Abduction, Elevation, Depression, Retraction, Extension, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Improved balance
  • Strengthened oblique muscles
  • Improved posture
  • Increased shoulder and arm strength
  • Enhanced coordination
  • Improved flexibility
  • Increased hip and glute strength
  • Improved overall body control

    •  

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

    When to avoid this exercise

  • Side plank is an advanced exercise that should be avoided if you are a beginner or have any injuries or medical conditions that may be aggravated by this exercise. It is important to consult with a healthcare professional before attempting this exercise.Additionally, if you have weak wrists, shoulders, or core muscles, side plank may put too much strain on these areas and could lead to injury. It is important to build up strength and stability in these areas before attempting side plank.If you experience any pain or discomfort while performing side plank, it is best to stop and modify the exercise or try a different exercise altogether. It is always important to listen to your body and not push yourself too hard, especially with advanced exercises like side plank.

    • 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 exercise
  • Start with the basic side plank and gradually progress to the advanced version
  • Keep your body in a straight line from head to toe
  • Engage your core muscles throughout the exercise
  • Do not hold your breath, remember to breathe evenly
  • Keep your neck in a neutral position
  • Place your supporting arm directly under your shoulder
  • Keep your hips lifted and avoid sagging or arching
  • Avoid any sudden movements or jerks
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Rotator cuff injuries
  • Lower back pain
  • Scoliosis
  • Osteoporosis
  • Hip pain
  • Shoulder impingement
  • Sciatica
  • Tennis elbow
  • Carpal tunnel syndrome
  • Plantar fasciitis
  • Ankle sprains
  • IT band syndrome
  • Bursitis
  • Patellofemoral pain syndrome
  • ACL injuries
  • Shin splints
  • Hamstring strains
  • Groin strains
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Chronic neck pain
  • Thoracic outlet syndrome
  • Frozen shoulder
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Rheumatoid arthritis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleBound heron – advanced exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleHeadstand bow exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR