by GeoffreyLevens » Mon Apr 23, 2012 6:06 pm
Plank notes: !!! I tend to take this for granted because I have an unusually good kinesthetic sense and tend to perform movement in good form and if not, I can sense that and correct it. You can easily build strength on top of dysfunction and cause yourself even more problems in the future than if you had just stayed "weak"! Planks need to be done with a neutral spine, not arched and not totally flat. Maybe slight rotation of pelvis, very slight, to help activate the abs. Also, knees need to be straight, not bent. And very important, shoulders need to be "packed" ie lats flexed strongly, as if you are trying to squeeze a sponge in each arm pit. The shoulder blades need to be flat against your back, now winging out. All these things may well make the exercise feel "harder" and that is a good thing! It means you are actually training/retraining your body to hold healthy, functional position under load. Hip flexors need to be flexible! And really, while holding the position, every muscle in your body should be flexed, even your hands/forearms--your fingers should be digging into the floor!!! Seems counter intuitive but this will make your abs contract harder and you will make gains in strength and endurance faster.
Best advice really, is if you can find find a skilled trainer. Second best would be find youtube vidoes of people who are highly skilled to watch and try to copy...