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Notes

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In the yoga version of plank pose, the shoulders are protracted. This has the double benefit of strengthening the serratus anterior and reducing stress/injury risk to the anterior shoulder capsule. The serratus anterior is a muscle which is commonly weak in the average modern person due to inactivity, resulting in decreased scapular stability (commonly seen as scapular winging during shoulder flexion).

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People with hyperextensible elbows (more common in women than men) should keep a slight bend in their elbows to reduce stress to the elbow joint. It also helps to distribute weight to the biceps, strengthening it.

 

There is a tendency for beginners to place their entire body weight on their wrists. However, this weight should be distributed to their core (the abdominal muscles, muscles around the hip and upper hamstrings) to strengthen the entire body and to reduce the risk of wrist injuries.

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Another common mistake in this pose is to position the hips too high or low that may occur if one does not have sufficient strength or control in the core. 

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Possible modifications for beginners: Bringing the knees down.

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Precautions & Contraindications

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Modify or avoid this pose if experiencing:

• Wrist or elbow injury e.g. Carpal Tunnel Syndrome

• Shoulder injury e.g. shoulder impingement

• Lower limb injury e.g. groin strain  

• Low or high blood pressure (a lot of pressure on the chest)

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