Side Plank Arm and Leg Raise

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 side plank. In raising the arm and leg, you bring them away from your centre of gravity making it more difficult. 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

• Lying on your side, prop yourself up on your elbow and the side of your foot.
• Raise your arm and leg up.
• Keep your trunk in one plane.
• Do not sag at the waist.

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