If you have pelvivc floor issues (leakage or pain) or moving internal parts (prolapse) it can be tricky to do planks without straining your pelvic floor. However, with a bit of know-how it is perfectly possible to keep the strain off the pelvic area while still encouraging the abdominals & pelvic floor muscles to engage and develop.
Another classic Pilates exercise today, great for your core – but again with our expert advice on how to do planks wihout straining your pelvic floor or wrists.
Planks: a fab exercise for core
A classic Pilates exercise good for pelvic floor, abs and arms:
But classic FLOOR planks are a very challenging exercise and many people can feel:
a) demoralised by their lack of stamina
b) shocked by how much their bottom sinks (or sticks up in the air)
c) strained around the neck and shoulders area
d) sore in the wrists
e) or nervous about the pressure on their pelvic floor or internal organs
Tip: planks without straining your pelvic floor or wrists:
do your planks against a wall!
Like the wall roll down you can improve your plank techique quickly and easily by practising at home. My favorite modification for home – do your planks against a wall.
This small change lets you finely control the systematic increase in pressure on your wrists, arms and pelvic floor. And they are easy to do anywhere, anytime, no mat or space required.
Video: First focus on mobility between your shoulder blades. Then start to tune into your core and pelvic floor. Gradually increase load by moving away from the wall. Perfect exercise to do little and often around the house. Be amazed how much more confident your floor planks will feel after just sessions practising these.
Looking for more pelvic health tips and pelvic floor friendly exercises?
I hope you feel more confident that you can now do planks without straining your pelvic floor. Many people prefer them this way as they fit into real life so easily.
If you are looking for more advice about pelvic health and how to exercise effectively and safely while looking after a pelvic floor issue do browse all our blog posts about Pelvic Health.
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