11 Feb Wall Plank With Alternate Hand Lift For Assessing and Training Anterior Trunk Stability
Wall Plank With Alternate Hand Lift For Assessing and Training Anterior Trunk Stability
In the video below you will see one of Principle Four Osteopathy clients performing a wall supported plank (long lever with hands on the wall) to challenge anterior trunk stability. This position has been prescribed because it allows the client to find a neutral spine position and load the trunk to a level that lets them perform this movement and exercise safely for repetitions (compared to ground based high plank which places a greater amount of force and effort due to body positioning and gravity). The individual is asked to raise one hand off the wall whilst aiming to maintain a stable trunk position without a shift or change in pelvis or spine position. Naturally moving from 4 points of contact to 3 points results in a rotatory force that the body must look to counter against. We have started with frequent sets, but low reps and time under tension initially.
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Wall plank with arm lift Set: 2 Reps: 3 Hold: 3 seconds Goal: anterior bracing with a challenge of avoiding rotation Key points: find neutral spine position, hands shoulder width apart and feet hip width apart, slight engagement through lats and trunk (core engagement = effort of the exercise = low) #rehab #principlefourosteopathy #strengthandconditioning #osteopathy #osteo
This article was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading osteopathy clinics. We are located on Level 4 of 178 Collins St (within Pleasance House) alongside Optimal Health Exercise Physiology. We have a fully equipped strength and conditioning exercise rehab space with osteopathic consult rooms. Our team of osteopaths have an interest in manual therapy, strength and conditioning, exercise rehabilitation and ergonomics. Read more about our team here. Book an appointment online here or call us on 0396709290 to arrange an appointment.
Getting to Principle Four Osteopathy – 4/178 Collins St Melbourne CBD
Trams – Trams run straight out the front of us, with the closest stop at Swantston st and Collins St.
Trains – We are a short 5 minute walk from Flinders St Station, Parliament and Melbourne Central train station.
Parking – off street parking is available on Little Collins St, Russell St and in the many parking businesses (Wilsons parking) nearby.