A Move You Should Do MONDAY – Plank to Sky Reach

Ready for a core challenge? The plank to sky reach is a full body exercise that will get your muscles activated and blood pumping with just a few repetitions. Here’s how to do it:

Stand with two dumbbells in front of you
Squat down and place your hands on the dumbbells
Jump your feet back to a high plank position
Jump your feet forward to a squat, then
Lift your right arm towards the ceiling, making a straight line with your arms
Place the right dumbbell back on the floor and then
Lift your left arm towards the ceiling, making a straight line with your arms
Repeat for 6-10 repetitions

(Note: You may substitute stepping your feet back to the plank position instead of jumping)

Why does this matter?

The plank to sky reach packs a big punch when it comes to activating the stabilizers of your spine and scapula (shoulder blade). As you jump your feet back, the serratus anterior stabilizes your scapula and when your feet land, the rectus abdominus and transverse abdominus muscles activate to prevent your spine from hyperextending. The range required to jump or walk your feet back to the squatted position improves hip flexibility (flexion and abduction) and when you reach the dumbbells towards the ceiling, you activate the rhomboids, mid traps and the erector spinae of your spine.

It’s a complex movement pattern. If it feels difficult at first, train each phase of the movement: first practice stepping back to a plank and then stepping forward to the squat THEN practice squatting and reaching each arm to the ceiling as you twist to make a straight line from hand to hand. You can also place the dumbbells on a higher surface to start or don’t use any weight at all.

The value of this exercise is in the movement. It will translate to things like walking, running, lifting and help improve rotational sports such as golf, tennis, pickleball and hockey. Improved spine and hip flexibility and activation of core stabilizers will also help decrease lower back and shoulder pain.

So give the plank to sky reach a try.

Because nobody has time to be in pain.

Until next time…