How to do a side plank properly - side plank on feet by chiropractor in Toronto Dr. Byron Mackay

How to do a side plank properly - side plank on feet by chiropractor in Toronto Dr. Byron Mackay
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In this video, you will learn how to do a side plank exercise, but most importantly, how to do a side plank correctly. The side plank exercise is a great core exercise and core workout, and is one of the best core stabilizers and low back pain exercises.

The side plank on feet is the next side plank progression and side plank variations after the side plank on knees, and is a great side plank for back pain. There are a couple key points for how to do a side plank properly.

Make sure your body is as straight as possible from your feet with side planks, through your knees and hips, into your torso and neck. You don’t want to be hinged at your hips, at an angle, and also want to avoid your neck sticking out forwards in front of your torso, which puts excessive stress on your neck.

The side plank is a great exercise for the lateral stabilizers or side stabilizers of the spine, and a great core workout. The primary muscle group targeted is the QL muscle or quadratus lumborum, which is important to strengthen for everyone, but especially for people with poor posture or who sit all day.

A key part for how to do the side plank exercise is to keep your elbow under your shoulder, at roughly 90 degrees, to limit the stress on your shoulder and elbow. Keep your top foot slightly in front of your bottom foot, to help stabilize you and stabilize your spine, and to avoid tilting either forwards or backwards. Try to keep you spine as perpendicular to the floor as possible throughout the exercise.

When coming up from the ground with the side plank, you can either raise straight up to neutral using strength from your core muscles, or push up slightly with your arm to get you into neutral posture. In the side plank demonstration in this video, I show both, either is appropriate.
One of the goals of a side plank for back pain is to not only experience less back pain over time as your strengthen your core and stabilize your core muscles, but not to aggravate your back pain in the process.

There are several plank variations that help with this, but a key is that if you’re experiencing back pain, please stop. This is not no pain, no gain. There are other side plank variations, like the side plank on knees, which can then be progressed to side plank on feet when ready.

Ideally with the side plank exercise, aim for whatever time you can do in a controlled manner. Whether 5 seconds, 10 seconds, or 30-45 seconds, the key is to maintain proper form. Watch this side plank demonstration for how to perform side planks properly…better to do less time, and less sets, but to maintain proper form. Ideally, you would do 2-3 repetitions per side, holding for whatever you are comfortable.

Any questions, please leave them in the comments section below.

Associated videos:
1. Beginner side plank exercise beginner on knees by chiropractor in Toronto.
   • Beginner side plank exercise beginner...  
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