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Practice in Motion: Part II - 6 Components of Posture
½ Planks

Course Author(s): Jacquelyn M. Dylla, DPT, PT, OCS;Jane L. Forrest, EdD, BSDH

½ Planks

Exercise: ½ Planks

Targeted Muscles: Abdominals (transverse abdominis and obliques), lower and mid back, and shoulders

½ Forward Plank: Balance on the elbows and knees so that the shoulders are over the elbows, and your hips are in front of your knees. Draw your stomach in, tighten your buttock muscles, and push up through your shoulders. Do not let your back sag toward the floor. Hold this position for 10-15 seconds and perform 10 repetitions.

Goal: 10 repetitions holding each for 30 seconds.

Video 11. Exercise - ½ Forward Plank.

In this exercise, the balance points are your elbows and knees. The starting position is a relaxed position, resting on your elbows.

When ready, draw your stomach in, keep your buttock muscles tight and raise everything up between your elbows and knees. Hold the position for 5-10 seconds and repeat 10 times.

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