GYM: Progressive High Plank to Seal

Progressive High Plank to Seal Start in a high plank (push up) position. Lower yourself until your elbows are at 90 degrees, and hold for a count of one. Return to the starting position. Lower yourself again, and hold for a count of two. Return to the starting position. Lower yourself again, and hold for a count of three before returning to the starting position. Continue increasing the length of hold until you are unable to maintain a neutral spine and maintain the body in a full plank throughout the entire exercise. This may be one or it may be 12 or more depending on your fitness level. Regardless of your fitness level, if you are truly maintaining a neutral spine throughout the exercise you will likely find this exercise more challenging than you expect. It is important to maintain a neutral spine and continue relaxed breathing during this exercise. Remember: The diaphragm has two functions. It can keep you breathing or support your spine. It cannot do both simultaneously. Holding your breath while doing core work does not train the external core muscles well. This will lead to a lack of spinal support should this be required when you are out of breath, increasing the chances of a spinal injury.



Progressive High Plank to Seal Start in a high plank (push up) position. Lower yourself until your elbows are at 90 degrees, and hold for a count of one. Return to the starting position. Lower yourself again, and hold for a count of two. Return to the starting position. Lower yourself again, and hold for a count of three before returning to the starting position. Continue increasing the length of hold until you are unable to maintain a neutral spine and maintain the body in a full plank throughout the entire exercise. This may be one or it may be 12 or more depending on your fitness level. Regardless of your fitness level, if you are truly maintaining a neutral spine throughout the exercise you will likely find this exercise more challenging than you expect. It is important to maintain a neutral spine and continue relaxed breathing during this exercise. Remember: The diaphragm has two functions. It can keep you breathing or support your spine. It cannot do both simultaneously. Holding your breath while doing core work does not train the external core muscles well. This will lead to a lack of spinal support should this be required when you are out of breath, increasing the chances of a spinal injury.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information about training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Charlesworth.



Progressive High Plank to Seal

Start in a high plank (push up) position. Lower yourself until your elbows are at 90 degrees, and hold for a count of one. Return to the starting position.

Lower yourself again, and hold for a count of two. Return to the starting position.

Lower yourself again, and hold for a count of three before returning to the starting position.

Continue increasing the length of hold until you are unable to maintain a neutral spine and maintain the body in a full plank throughout the entire exercise.

This may be one or it may be 12 or more depending on your fitness level.

Regardless of your fitness level, if you are truly maintaining a neutral spine throughout the exercise you will likely find this exercise more challenging than you expect.

It is important to maintain a neutral spine and continue relaxed breathing during this exercise.

Remember: The diaphragm has two functions. It can keep you breathing or support your spine. It cannot do both simultaneously.

Holding your breath while doing core work does not train the external core muscles well. This will lead to a lack of spinal support should this be required when you are out of breath, increasing the chances of a spinal injury.


COMMENTS

Commenting is not available in this channel entry.


TOP JOBS
Search More Jobs





THE DAILY SENTINEL
734 S. Seventh St.
Grand Junction, CO 81501
970-242-5050; M-F 8:00 - 5:00
Editions
Subscribe to print edition
E-edition
Advertisers
eTear Sheets/ePayments
Information

© 2017 Grand Junction Media, Inc.
By using this site you agree to the Visitor Agreement and the Privacy Policy