How did you get on last week?
I found the most helpful thought to improve my posture was "where are my ears"?
What I mean by this is;
are they directly above my shoulders or forward of them?
Just by thinking about this I repeatedly had to correct my posture and immediately felt the strain in my neck disappear. This is also a really useful exercise to do if you suffer from headaches caused by nerve compression in the neck.
So now that we are all more aware of how are body should be aligned lets challenge it to keep its form!
In my opinion, the most vital area to strengthen in before you embark on any dynamic exercise training is the core. This is because you rely on your core strength for just about every physical action you do - from running to carrying your shopping, from yoga to getting up off the floor.
So my challenge to you this week is:
The Plank Challenge
Planking is a simple but effective body-weight exercise. Holding the body stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.
1. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together.If you perfer you can do the plank with extended arms like you’re about to do a push-up.Plant the hands directly under the shoulders (slightly wider than shoulder-width apart)
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
Next choose your level - level 1 for absolute beginners, level 2 for more experienced individuals and level 3 for those of you looking for more of a challenge.
Do the following exercises for 7 days
Day 1 - level 1 = 30 seconds, level 2 = 40 seconds, level 3 = 50 seconds
Day 2 - level 1 = 40 seconds, level 2 = 50 seconds, level 3 = 60 seconds
Day 3 - level 1 = 50 seconds, level 2 = 60 seconds, level 3 = 70 seconds
Day 4 - level 1 = 60 seconds, level 2 = 60 seconds, level 3 = 70 seconds
Day 5 - level 1 = 60 seconds, level 2 = 70 seconds, level 3 = 80 seconds
Day 6 - level 1 = 65 seconds, level 2 = 80 seconds, level 3 = 90 seconds
Day 7 - level 1 = 70 seconds, level 2 = 90 seconds, level 3 = 100 seconds
Things to watch out for:
Collapsing the lower back
Instead of compromising the lower back by dipping the bum, engage the core by imagining your belly button pulling in toward the spine. This will help keep the torso flat, and in turn, the spine safe.
Reaching the butt to the sky
Planks aren’t supposed to look like a downward dog. To really get the core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below the sternum) to bottom (directly below the belt).
Letting the Head Drop
While the focus may be on keeping the hips, butt, and back in the proper position, form isn’t only about the core and the lower body in this move. It’s important to think of the head and neck as an extension of your back. Keep your eyes on the floor, letting them rest about a foot in front of the hands, which will help keep the neck in a neutral position.
Forgetting to breathe
It’s human nature to hold your breath when in a strenuous position for a period of time. But denying yourself oxygen can bring on dizziness or nausea, which are unpleasant at best and dangerous at worst.
Please do get in touch should you want more of a challenge and I can give you some other variations.
Have fun!!!
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