Plank - Arm and Leg Lift

Professional Rationale
This is an advanced stabilization exercise. This exercise should not be done until the patient is strong enough, and most of the general patient population are not strong enough to complete this exercise safely. It is a great exercise for higher level athletes who aren't challenged with baseline stabilization exercises.

Client Rationale
The plank exercise is a great isometric exercise for the lower back stabilizers. An isometric is when you 'flex' the muscle without moving a part of your body. This is how the muscles of the lower back stabilize your spine - isometrically. It is important to breathe during this exercise as you are teaching your body to fire certain muscles groups and unload your spine, without you having to think about it. Holding your breath allows much less functional carryover. This particular exercise is an advanced modification of the straight plank. In lifting the arm and leg off of the floor, you significantly decrease your base of support making it much more difficult to stabilize. It is not beneficial to do this exercise unless you are strong enough, as the muscles can't support this position and the load on the spine increases dramatically.



Instructions

• Start in the plank position, making sure your back is in a neutral position and your buttocks are not raised or sagging.
• Maintaining a neutral spine lift one leg and the opposite arm.
• Repeat to opposite side.
• Do not lose the neutral spine position.
• Do not lift arm or leg higher than the level of your shoulder/buttocks.
• Do not hold your breath.

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