2 Minute Plank Exercise for Better Posture

McKinney Chiropractor presents;

Better Posture with Exercise!

video by Dr. Travis Downs

Exercising is absolutely essential for us as humans to achieve health. Many of us no longer get the movement we require due to our modern environment. The excessive sitting, computer work and cell phone use is causing us to create bad habits and we are developing poor posture as a culture.  When we start having postural distortions (like being hunched over), it can affect our health and start causing pain and irritation.  Research has even demonstrated that the more forward our posture gets the greater stress the  disc in the lower thoracic and lumbar regions will have(1). This can result in overall spinal issues. That’s why we teach Better Posture with Exercise!

The plank exercise shown here in the video is a great example of an exercise to help you prevent postural distortions. When we take time to do a plank it will help with spinal stabilization, balance and core strength. Most people think of a plank as a lower body core exercise, but when done correctly it will be a whole-body exercise. When we are “planking”, we are activating both scapula and shoulder muscles to help bring your shoulders into their proper posture position. Keeping your head up while holding the plank will help create strength in the neck extensor muscles and help prevent the forward head posture that computers, cell phones, watching television often create in todays technology culture.  As we age becoming aware of how to prevent spinal degeneration and declining posture which can have negative impacts on lifestyle and overall health is extremely important.

This exercise is for all ages and will help you to maintain a proper posture for your health throughout your entire life.  Make sure to add the plank to your resistance training 2 -3 times per week, 1-2 minutes per session, it will help you build strength and correct any over curvatures in the upper back. Being consistent with these resistance exercises will maintain lean body mass, improve muscular strength, endurance and preserve proper function; all of which enable long-term participation in regular physical activity and promote quality of life (2).

  1. Anterior thoracic posture increases thoracolumbar disc loading Harrison DE, Colloca CJ,Harrison DD, Janik TJ, Haas JW, Keller TS.

2.Blair, S. The evolution of physical activity recommendations: how much is enough? Am J Clin Nutr. 2004 May;79(5):913S-920S

 

At our McKinney location, located near the corner of Eldorado Pkwy. and Ridge Rd., we are here to help you get out of pain! Our Chiropractors will relieve your pain through Chiropractic adjustments and teaching the proper form for  exercises, like the plank. We also look at nutrition to make sure you are getting the proper nutrients to help give your body the best fighting chance against pain and disease! So remember, get Better Posture with Exercise!

 

Click below to learn more about why it is so important to keep moving with exercise!

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