Okay, it’s posture Monday. Yeah, I know, it’s Tuesday, but yesterday was Canajun Thanksgiving, so Monday is delayed until Tuesday. Anway, last week it was side plank. As with plank before it, let’s add a couple of mods for those of you who find side plank a little too easy all on its own.
Recall that, as with plank, side plank can be done either straight armed or with forearm down. Straight armed side plank gives a little more work to the core, and it works the wrist. I’ve got arthritis in my right wrist, so I normally do the forearm version of side plank, which is what I’ll stick with. If you want to dial it up a little, do everything I describe, but with a straight arm.
So, beginning in side plank, first mod:
- Begin to transfer weight to the back foot
- Remember, in side plank your feet are heel to toe, top foot in front
- Raise your top leg straight up
- Kick your top foot straight back
- Keep your butt cheeks clenched, hips forward
- Hold for 30 seconds
- Turn over to do the other side
Second mod:
- Begin to transfer weight to the front foot
- Raise your back leg straight up
- Don’t expect to lift it more than a couple of inches
- Turn over to do the other side
Third mod:
- While holding a static side plank, raise your free hand straight up
- Hold a small weight (a yoga block or even a 2 to 5 lb yoga ball) in your free hand
- Turn over to do the other side
Fourth mod, go dynamic:
- While holding the side plank, raise your free hand straight up
- Now add a twist;
- Reach under your body with your free hand
- Raise it back to the sky
- Continue reaching under and raising up through 30 seconds
- Turn over for the other side
So there you have it, when basic side plank isn’t enough, add one of these mods. Doing so will work your entire body, from head to toe, in proper spinal alignment. Remember to pull up on your floating ribs before engaging the core and glutes to put your spine in proper alignment, before adding the mod.
