Date Posted: 6/29/2014 11:21:43 AM
Posted By: Khabetsa Membership Level: Bronze Total Points: 50
Back pains may sound too serious but there is a simple solution to this problem. First you need to strengthen your core. This reduces posterior weakness and potential injuries. The best exercise which can target your core is the plank ,an isometric exercise for the abdominal muscles.Planks activate all core muscles stabilizing your spine and hips hence preventing many common spinal injuries . It strengthens much of upper body and lower body muscles along the front of your body. Another great aspect of plank is you literally need nothing to do it just mind over body.Normal plank is done by lying face down then push up off the floor into a bridge position and keeping your back straight. The straighter your body the better the results. Hold your core in and keep it tight . Take long and deep breaths . Hold it as long as you can , but if you start to feel it more in your back than abs after a certain point relax.Reverse plank on the other hand is done by lying flat on your back and move both elbows backward to prop yourself off the ground . Make sure to keep your legs with the toes pointed up. Lift your hips and torso off the ground using your core shoulders and forearms.Planking can be performed anywhere anytime but best after a workout or in between training sets.main disadvantage of this exercise is that they may place stress on your elbows and forearms . However , this can be solved by working out on a good mat.
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