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Bone Health
Published in Carolyn Torkelson, Catherine Marienau, Beyond Menopause, 2023
Carolyn Torkelson, Catherine Marienau
Because I have osteopenia (T-score 1.9), I wanted to get expert advice so that I didn’t injure myself while exercising. I sought help from a physical therapist also trained in yoga. She gave me specific poses to strengthen my weak gluteal (butt) muscles and boost my core muscle endurance, both of which are needed to get up from the floor. I knew that the plank position is valuable for these muscle groups, but I have always found it difficult and avoided it. Ironically, this was the first exercise my physical therapist wanted me to do. Why? Quite simply, the plank is a bodyweight exercise that boosts core muscle endurance and improves the glutes.
Functional Neurology
Published in James Crossley, Functional Exercise and Rehabilitation, 2021
Many conventional gym exercises encourage co-contraction of muscles. The ‘plank’ for example is a popular core exercise in which individuals hold themselves in a static, horizontal, 4-point position, ‘bracing’ abdominal muscles to create stability. Trainers often encourage clients to maintain a posture as they lift weights, to ‘brace’ muscles and keep still, avoiding movement or momentum – but is this ‘functional’?
Scapula winging secondary to prone plank exercise: a case report
Published in International Journal of Neuroscience, 2023
Şükran Güzel, Selin Ozen, Seyhan Sözay
The prone plank is a traditional bodyweight exercise designed to increase core muscular strength, endurance, and stability [14]. Stability of the trunk requires active stiffness, which can be achieved through muscular co-contraction. This co-contraction provides the necessary stability to the upper and lower limbs via the thoracolumbar fascial (TLF) system and is known as the ‘serape effect’ [15]. The TLF system allows the effective load transfer between the spine, pelvis, legs and arms, in an integrated biomechanical system. According to previous research addressing this system, internal and external obliques are attached to the TLF, and the latissimus dorsi has its origin on the posterior layer of the TLF and its insertion in the humerus. The scapulohumeral joint tends to undergo abduction and protraction during a prone plank which aids the inclination angles of the trunk [16]. Incorrect positioning of the torso during core stabilization exercises may affect the scapular region load transfer. Impairment in the distribution of the load may cause compression of the long thoracic nerve resulting in winging of the scapula.
Management of a nonathlete with a traumatic groin strain and osteitis pubis using manual therapy and therapeutic exercise: A case report
Published in Physiotherapy Theory and Practice, 2020
Kyle Feldman, Carla Franck, Christine Schauerte
The patient received manual therapy and therapeutic exercise two times a week for three weeks (Table 2). Manual therapy intervention included soft tissue mobilization of the adductor longus muscle belly and hip internal rotators and lateral hip joint accessory mobilizations with a mobilization belt (MacDonald et al., 2006). Therapeutic exercise was prescribed to address the abdominal and hip weakness found on exam. Initial exercises included modified on elbows and knees planks, modified on elbows and knees side planks, bridges, and modified depth lunging. Cardiovascular training was added on the third visit using elliptical training beginning at 5 minutes to improve endurance for return to work. On visit five, exercises were progressed to elbow and foot planks in all directions, resisted side stepping, lateral lunging, and supine alternate arm to leg abdominal crunch. The patient reported a significant change in functional strength and mobility based on the LEFS improvement of 21 points, (from 46/80 to 67/80) (Binkley, Stratford, Lott, and Riddle, 1999) yet the pain level reported with the functional reassessment gas pedal test was unchanged.
Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball
Published in Physiotherapy Theory and Practice, 2018
James W. Youdas, Kendra C. Coleman, Erin E. Holstad, Stephanie D. Long, Nicole L. Veldkamp, John H. Hollman
Prone trunk extension with lower extremities fixed and torso cantilevered over the edge of a table generate trunk compression forces over 4000N on the lumbar spine (Callaghan et al. 1998), whereas bent-leg sit-ups impose compression loads to the lumbar spine of over 3300 N (Axler and McGill 1997). In contrast to back extension and trunk curls, compression loads to the lumbar spine are between 1600 to 1800N during a simple prone plank (Freeman et al. 2006). The prone plank exercise can activate core muscles while sparing high compressive forces on the lumbar vertebrae which occur in back extension or trunk curls (Peterson 2013). Additionally, this exercise challenges the body to maintain a neutral spine in response to the forces acting on it. Gravity places a downward force on the elevated trunk, while the contact points on the ground-toes and forearms counteract the downward force with an upward force resulting in the trunk wanting to “sag.” For proper form, the core muscles, especially the abdominals, must activate to resist this sagging position and maintain a neutral spine (Byrne et al. 2014; Youdas et al. 2014). Electromyographic (EMG) analysis provides insight into the percentage of muscular activity occurring during a specific motion or exercise. This can allow one to determine which exercise is the most effective at recruiting certain muscles and forming a specific exercise program (Ekstrom et al. 2007).