Side planks have been a game changer for my patients & my own body. They help build functional core strength, hip abductors (#sidebooty) strength & shoulder stability. Iโve been adding it into my routine and itโs been helping my handstands, yoga practice and rock climbing. I have been adding them into programs for patients with everything from ankle pain to ITB pain to knee pain to Low back pain. Not saying that they are the ONLY thing you need to do, but definitely saying they are beneficial for a lot of people. # In fact, there is a study by Boren et. Al, that states that the highest EMG value for the gluteus medius is with side plank with abduction & dominant leg on bottom, followed by the side plank abduction with dominant leg on top. Translated: side planks with leg lifts is a great way to strengthen the gluteus mediusโone of the muscles that attaches to your pelvis and lower extremity. # Some tips to make it efficient & safe: Make sure your elbow is directly underneath your shoulder for good alignment of the shoulder joint Engage the core by pulling the belly button in and up Stack the shoulders on top of each other, envision the hips stacked on top of each other Lift the hips to the sky & picture your body in a nice straight line from your shoulders to your heels Some easier modifications: Bring your bottom knee to the floor and stack knee on top OR Keep the bottom leg straight and bend the top leg, pressing your foot into the floor # Let me see your planks friends!! Post a picture and hashtag #kmholistichealth and #plankitout for a feature later this week ๐ (at Brighton) https://www.instagram.com/p/Bl3SppOBlQ3/?utm_source=ig_tumblr_share&igshid=14a1pklr3dh2r
