Exercise: Full Side Plank
The balance points are the elbows and ankles. Draw your stomach in, tighten your buttock muscles, and raise your hips off the floor. With the arm not supporting your body weight, extend it toward the ceiling for balance. Hold for 10 seconds and repeat on the other side. Perform 10 repetitions on each side.
Goal: 10 repetitions on each side holding each for 30 seconds.
Video 14. Exercise - Full Side Plank.
In this exercise, your balance points are your elbows and ankles. From the relaxed starting position, be sure your shoulder is over your elbow. Draw your stomach in, tighten your buttocks and raise your hips. You may use your arm for additional balance.
Hold this position 5-10 seconds. Return to the starting position, and repeat this exercise 10 times.
Incorporate any or all these stretching/strengthening and stabilization exercises into your daily routine. These exercises are offered as a sampling of the many and progressive strengthening exercises available. They are not offered as treatment for an existing problem and we encourage you to discuss your specific problem with a health care professional.