The difficulty performing the side-lying plank exercise lies in maintaining trunk and head position, as there’s a strong tendency to arch your back (which places extra stress on your spine) as well as allow the pelvis to drift out of position.
This exercise targets your obliques, lat, hip, rotator cuff and trunk muscles (especially quadratus lumborum).
Maintain position of your trunk, pelvis and head during the exercise to facilitate muscle activation and joint protection.
If you’ve had a shoulder or low back injury, check with your physical therapist first.
Lie down on your side with your knees bent and propped up on your elbow. Pull your shoulder blades back but do not arch your back. Next, pull your belly inward away from your pant line. Lift the pelvis off the floor until you are parallel to the ground with trunk straight.
While maintaining trunk/head position, raise your pelvis until contraction of your trunk/pelvis stops motion.
Repeat as directed by your physical therapist.
Schedule an Evaluation
We strongly recommend that you do not attempt to perform any of our exercises without formal training from our physical therapists so as to avoid potential injury. The exercises shown have specific purpose and yield benefits when performed in conjunction with a complete therapy program that is customized to each patient. The only way this can be initiated is through an initial evaluation.
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