Here at our physiotherapy clinic in Brampton, there is no active exercise session that is complete without a plank. For those of you who have already experienced one of our Brampton Physiotherapy active exercise sessions, this comes as no surprise.
What is “The Plank”?
The plank is an isometric core strengthening exercise. To put yourself in the plank position, you must hold your body in a push-up-like formation for an extended period of time. Your entire body weight is supported by your toes, elbows and forearms, although this position can be easily modified to one where your knees are bent and touching the ground (alleviating the pressure on your toes).
Why the Plank is So Effective
The beauty of the plank is that it is an exercise that works your entire body by strengthening your legs, shoulders, back and abdominals all at once!
The primary muscles you work in this position are the:
- Rectus abdominus (the “six pack”)
- Erector spinae (back)
- Transverse abdominus (the ab muscle also referred to as the “inner girdle”)
Secondary muscles include:
- Anterior, medial and posterior deltoid muscles (shoulders)
- Rotator cuff
- Gluteus maximus (buttocks)
- Trapezius and rhomboids (upper and mid-back)
- Pectorals (chest)
- Quadriceps (front of thigh)
- Gastrocnemius (calf)
- Serratus anterior (at side over ribs)
Can You Beat the Current Standing Record?
Think you’ve got your front plank down pat? The current Guinness World Record for how long the front plank can be held is 3 hours, 7 minutes and 15 seconds! George Hood in Newport, Kentucky set the record on April 20, 2013.
60 seconds isn’t looking so bad now, is it?
Call Physiotherapy Brampton to book your medically supervised exercise program.