The side plank is also commonly referred to as the side bridge and is essential in developing stability in the spine, hips and pelvis. Working the obliques and transverse abdominis muscles, the side plank is also good for runners looking to strengthen their often weak hip abductors. With weak hip abductors brings an increased risk of developing iliotibial band syndrome (ITBS).
Starting position
- Lie on your side propping your self up with your forearm. Your elbow should be directly below your shoulder. Your legs should be straight and your feet stacked on top of each other.
Movement
- Push your hips off the ground with your forearm until your body is in a straight line. Ensure your head is in line with your neutral spine.
Key tips
- Keep your stomach tight while performing the side plank.
- Do not let your hips sag to the floor.
- Your head and neck should be in line with your spine.
- Keep your body in line; do not let your hips sag to the floor.
- You should feel the muscles in the shoulder and trunk working.
How long should I hold the position?
- Hold the position for 20-30 seconds and repeat on the other side.
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