Upright crunch kicks7/27/2023 ![]() By performing proper form in a plank, aggravation can be mostly avoided.” For those with injuries, she suggests a modified plank position. "The less range of motion you have to move through tends to be slightly less aggravating on the lower back. "Planks are a safe isometric hold for most individuals with lower back problems," says Andrew. It’s also impossible to do a crunch without putting some amount of pressure on your neck, so if you have neck or upper back injuries, that could be problematic. That’s because even though crunches put a lot less stress on your back than situps do, there is still pressure on your back involved in order to make the crunching motion. ![]() If you have a back injury, planks may be a wiser choice than crunches. While one only needs to stay still to do a plank, there are also numerous variations on the position that involve moving your legs, arms, or both, while in the plank position. When you do this regularly, your muscles strengthen and you're able to hold the plank position for progressively longer. Most experts suggest holding your plank for 10 to 30 seconds. In this case, those muscles are mostly your core, but planks activate everything from your abs and obliques to your glutes and shoulders. It’s an isometric exercise, which means that you’re isolating specific muscle groups. A plank position looks similar to the beginning of a pushup, but your arms are only used for stability’s sake, and there is no bending of the arms involved. Planks are a core exercise that are performed by lying prone on the floor, resting on either your elbows or your wrists and your toes. ![]()
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