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

( Side plank – beginner )

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Name of exercise  Side Plank – Beginner
Other names of exercise Side plank – beginner
Description of exercise Side plank is a beginner exercise that targets the core muscles, specifically the obliques. To perform a side plank, start by lying on your side with your legs extended and feet stacked on top of each other. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30 seconds to a minute, then switch to the other side. This exercise helps improve balance, stability, 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 on right side, legs straight and right hand on floor near shoulder as shown.
  • Push up with right arm, keeping trunk straight.
  • Raise left arm straight out and above, fingers straight.
  • Hold, lower and repeat on other side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Latissimus Dorsi, Abdominal, Back, Deltoid, Triceps, Forearm
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Side Bend
    Type of Action Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Increased stability
  • Builds shoulder strength
  • Engages oblique muscles
  • Improves balance
  • Can help with lower back pain
  • Increases flexibility
  • Can be modified for beginners
  • Helps with posture
  • Can be done anywhere

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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

  • Side plank is a beginner exercise that can be beneficial for building core strength and stability. However, there are certain situations in which it may be best to avoid this exercise.If you have a history of shoulder injuries or pain, side plank may put too much strain on the shoulder joint and exacerbate any existing issues.
  • If you are pregnant, it is best to avoid side plank as it can be uncomfortable and potentially harmful for both you and your baby.
  • If you have any wrist or elbow injuries, side plank may be too challenging and put too much pressure on these joints.
  • If you are new to exercise or have a weak core, it may be best to start with simpler core exercises before attempting side plank.
  • If you experience any pain or discomfort while performing side plank, stop immediately and consult with a medical professional before continuing.

    • Precautions

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

  • Keep your body in a straight line
  • Engage your core muscles
  • Keep your hips lifted
  • Place your supporting arm directly under your shoulder
  • Keep your neck and spine in a neutral position
  • Avoid arching or rounding your back
  • Keep your shoulders relaxed
  • Breathe steadily throughout the exercise
  • Start with a modified version if needed
  • Do not hold the position for too long

    • Helpful in Diseases

  • Shoulder injuries
  • Lower back pain
  • Core weakness
  • Balance issues
  • Scoliosis
  • Osteoporosis
  • Hip pain
  • Sciatica
  • Postural imbalances
  • Sports injuries

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    Frequently asked questions

     

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