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Do you get a sore lower back?
Or maybe a tight Upper back?
Looking for a great long term solution?
We see so many quick fixes and not enough action. The problem isn’t you, it’s what you’ve been told to be correct. ‘Train your core’, ‘lots of crunches and back extensions, that’ll do it’.
I want to share a little secret with you…Ready?
It’s not the exercises you’re doing that’s the problem…It’s what you’re NOT doing.
By doing this exercise you are strengthening your upper back and core as well as training your body to feel tension through every major muscle group. This translates amazingly into other exercises in the gym. When you get one thing moving well, everything falls into place with it.
Without further ado may I introduce you to ‘The 4 Point Plank’. Most of you may know the plank which has it’s place, we love the plank. The 4 Point Plank gives you an opportunity to train the upper back, lower back, core AND practice giving you full body tension. Too good to be true? Well it’s not, it’s awesome and we’re here to share why.
The most common thing we see is the shoulders medially rotating (rolling forward) and the abs being released. Doing this exercise facilitates the rehabilitation of the typical office workers poor posture. It forces you to put your shoulder blades into their pockets. It forces you to retract your scapular and finally it forces you to engage your lower core.
Let’s get into it:
– Start yourself in the Push Up position with knees resting on the ground.
– Start creating tension through your body by driving your toes into the ground working from your toes up to your hands.
– If you can, raise your knees off the ground so only your hands and feet are in contact with the ground.
– Keep your head neutral with your spine (in line with your body)
– Imagine you’re trying to press your belly button into your spine, engaging your lower core.
– Roll your shoulders back and down as tight as you can
– So far: Toes driving into the ground, glutes activated, lower core activated, shoulders tucked into their pockets. Got it?
– Without letting your hands move, twist your arms outward as if you were unscrewing a jar. This creates tension in the upper back.
– You’re going to be shaking when everything is fully engaged, a LOT and that is AWESOME. Shaking means your body is adapting to the tension which means…that’s right, your body is changing.
Most important thing in the 4 Point Plank is everything is locked on tight. Lower back neutral, if it is too low your back takes on too much pressure (picture 1), often why people get a sore back while planking incorrectly. If it is too high (picture 2) there isn’t enough tension through the core. Once all that is in check then you need to create torque through your arms by twisting. The more torque you generate, the more you’re going to shake which means better results.
There you have it, ‘The 4 Point Plank’. Another reason to get out of your office chair and spend a few minutes on yourself daily.
If you’re interested in getting stronger and fixing up those niggling pains then try this:
– 3 rounds of 15 seconds
– Build up to 30 seconds in 5 second increments
– Try at least 1x per day
Like or comment if you found this useful or tag a friend who you think might benefit from doing this.