Focus of side plank: shoulder posture
Plank is a popular exercise all over the world! It’s simple, effective and full of tricks! Today I want to introduce you to the side plank!
Side plank support and plank support are both good ways to improve core strength, but the focus is different!
In the core strength training we shared before, we mentioned that core strength mainly refers to the ability to maintain a neutral and stable spine during exercise! That is, the ability to prevent the spine from moving (flexion, extension, lateral flexion, rotation)!
The side plank can be a great exercise for our core strength (vertebral resistance to lateral flexion)
Common side planks include elbow support and arm support! But no matter what type, shoulder posture is crucial! A little carelessness can put your shoulders in a bad condition!
The mobility and stability of joints are determined by the shape of bones, capsular ligamentous structures (Capsulo-Ligamentous Structures) and muscles near the joints.
The picture below shows the bone structure, capsular ligament stabilizing tissue and muscle stabilizing tissue of the shoulder joint. Stabilizer muscles include the rotator cuff muscles, which play a very important role in maintaining joint congruency. When the joint capsule and ligaments are loose, the muscles must compensate. This is why when the shoulder joint is multi-faceted unstable (Multidirectional Shoulder Instability),We will focus on the reasons for strengthening the muscles.
1. When doing side plank support, place your hands directly under your shoulders, and the bones are perpendicular to gravity. , which requires less muscle effort because the innate strength of the bones is used in this position to help support the weight of the body.
2. When the hands are placed above the shoulders, larger muscles are required to exert force to maintain the posture. This will keep your rotator cuff muscles working! If the muscles are insufficient or too tired, it will cause the shoulder to lose stability!
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