Side Plank Progression with Anterior Reach and Adduction
A small adjustment in positioning can make a world of difference when it comes to how something feels to the client. Positive changes in length/tension relationships make for increased activity in the muscles we want and a reduction in the ones that we don’t want.
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Personally, I’ve never liked side planks. As a coach I always thought they looked like shit. As a trainee I always thought they felt like shit. I never felt my oblique, I always felt my QL. I never felt my shoulder and I always felt my trap. Well these adjustments really changed that for me. I felt my obliques working, I felt my scapula stabilizers working and most of all it was way more challenging for me than it ever had been. Truthfully, I should probably stick with the short lever variation.
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Three small cueing adjustments were a gamechanger.
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1️⃣: Feet Against The Wall
2️⃣: Adductor Squeeze
3️⃣: Anterior Band Reach
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All of these cues provide increased sensory feedback which will support our ability to find optimal pelvis and rib cage positioning. When our pelvis and rib cage are in a better position and we can feel the world around us it allows good things to happen at a muscular level. Give these adjustments a try and let us know your thoughts!