Since following Postural Restoration philosophies, I have changed the way I think about certain movements. One of those movements is the side plank hold. The side plank is a staple in any performance, prehab, or rehab routine, but it usually isn't hitting the muscles that it's supposed to hit. Let me explain.
The traditional side plank is used to increase strength in the obliques. Feet stacked and hips perpendicular to the floor. Because of the positioning and natural tendency for most to use their lower back (QL) during the exercise, the traditional feet stacked plank usually emphasizes back muscles rather than core muscles. When we stagger the stance and rotate the hip slightly so that the belly button is pointed more toward the ground, we get a much better internal oblique and transverse abdominas emphasis. This would lead to better breathing and trunk stability (helping with back pain).
The next time you do planks, switch up the foot position and rotate the hips. You'll feel more abs! Looking for more help with your back pain? I'm here to help! Book a free assessment today!