It's time to perfect your plank
Jane Arlow • May 22, 2020
You've seen the pictures on Instagram, now it's your turn!
You’ve seen the pictures on FB and Insta. Perfect planks, working the whole body.
And in your mind, that’s exactly what you look like. I know, I’ve been there. Before I was an instructor, I was lucky enough to have a PT who kicked my planking butt into a straight line.
What does “good” actually look like?
Err, a plank.
Yes, that’s right, you look like you’re a plank, a solid piece of wood, in a straight line from heels to crown of head.
Do you know what yours looks like? If not, grab a friend to take a photo of you doing a plank from side-on and then one from above. This is where you get to diagnose what’s going on in your personal plank story.
Ooops! My plank looks more like a down dog.
This is the most common plank-cheat that I see in class. You’re probably feeling lengthened through the back of your body rather than there being any feeling of work.
Fix it:
Stop launching yourself up into the air before you’ve prepped properly!
Set yourself up in a box position first of all. When your box position is solid, extend one leg back behind you (toes on the floor), squeezing into the butt as you do so, then extend the other leg back.
Make sure that you keep pushing your heels backwards and away from your body while pulling your belly button in to the spine. Check your progress with a new photo! If it still doesn’t look right, you can download this free sheet
that will allow you to dive in a bit deeper to your set up.
Aaargh, my hips are drooping!
This is another really common problem. When you look side-on, your hips should be in a straight line with your legs and back. You might be feeling a strain in your lower back.
Fix it:
Get the worksheet and prep your plank properly!
Yep. It’s actually the same as above BUT, in addition to the advice above, I also want you to squeeze your butt muscles and your quads (muscles at the front of legs) super hard as you step your legs back into the plank. Again, take photo and check out what’s improved and what needs more work.
Ouch, my wrists are hurting.
When you look at your photos, your shoulder blades might be poking up, chest might be slightly pressed forward and the head might be slightly tilted back. This could easily be coupled with drooping hips. And in addition to having hurty wrists, your lower back is probably feeling strained.
If this is what you’re experiencing, the reason is that this is a full body exercise, but you’re letting your wrists carry your whole body weight.
Fix it:
Prep your plank properly.
Errr, déjà vu? In addition to checking out the worksheet and following the two sets of instructions above, I also want you to focus on what’s happening in your upper body in your box position.
Press your hands down hard into the mat while pushing up into your armpits, pull your shoulder blades down your back and rotate the top of your arms outwards in your shoulder sockets.
Only when you feel really solid here do you step your legs back, maintaining all the engagement as you spread the load of your body weight through butt, legs and shoulders.
Did I mention that I’ve put together a special free worksheet that you can print out and take with you to your mat? You can download it here
Because movement really is medicine for your brain
And not just because it feels great!
Because no one wants the lurgy!
And the first one's a doozie!
October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!
I bet you've asked these yourself!
Because resting is revolution in a world that wants to keep you agitated!
Why should I do Pilates?
Spoiler alert...
What are "Bungalow Legs"?