When planks are performed correctly, they are a great exercise for general spine health for both athletes and non-athletes. They may not improve your hitting, throwing, swinging, kicking or punching velocity, but they do help re-align the spine, pelvis and shoulders in their natural positions afterperforming many common rotational sports movements which tend to mis-align these areas.
To perform planks correctly:
Starting on your hands and knees is a lot easier. Do this until you can maintain this for 30-60 seconds, then progress to your elbows & toes.
Keeping your spine long is the best position for your spine and planks can improve the positioning of the spine, pelvis and shoulder blades.
Keep your hips at the same height as your shoulders is the ideal way to strengthen your core and avoid back pain.
When performed correctly, an imaginary straight line will intersect the ear, shoulder and hip.
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