A PLANK A DAY KEEPS THE DOCTOR AT BAY A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better.
How to do a plank (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger.
6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes. 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while.
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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998
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