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.
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.
Three small cueing adjustments were a gamechanger.
1️⃣: Feet Against The Wall
2️⃣: Adductor Squeeze
3️⃣: Anterior Band Reach
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!