A Move You Should Do MONDAY – Plank Rockers

What if you could strengthen your core, stabilize your shoulders AND improve ankle flexibility with one exercise? This week’s move delivers just that. Here’s how to do the plank rockers: (Please forgive the “no audio” and abridged video, but at least you’ll get to see the demonstration)

Lie prone with your forearms shoulder width apart
Rise up onto your forearms and toes to do a plank
Rock front to back shifting your weight to your forearms and then your toes
Perform 6-10 repetitions

Why does this matter?

The plank is a well-known exercise to activate the core. “Better than a 1,000 sit-ups” it functionally strengthens the serratus anterior (scapular stabilizer) and transverse abdominus (spinal stabilizer). This variation adds dynamic movement driven by ankle plantar flexion (to shift forward) and decelerated by the shoulder flexors (anterior deltoid/bicep). Shifting backwards is initiated by the shoulder flexors and decelerated by the plantar flexors (gastroc/soleus).

The plank rockers pack a big punch. Add it to your arsenal of core strengthening exercises. Your shoulders and low back will thank you.

Because nobody has time to be in pain.

Until next time…