A Move You Should Do MONDAY – Plank Walk Out

Monday

BySherry McLaughlin

I’m a big fan of simple moves that achieve lots of things and the plank walk out is one of those moves. Here’s how to do it:

Stand with your feet hip width apart and toes pointed straight ahead
Hinge at your hips to place your hands on the floor. It’s ok to bend your knees but try to hinge your hips as far as you can before you let your knees contribute.
Walk your hands forward until you are in the high plank position
Walk your hands back to your feet
Stand up using your glute and hamstring muscles
Repeat 3-6x

Why does this matter?

This simple move dynamically lengthens the hamstrings. It doesn’t just stretch the hamstrings, it teaches them to work in the long position. Dynamic stretching yields longer lasting and more functional flexibility results.

Furthermore, supporting your body weight on your hands and walking them back to your feet activates two key muscles that stabilize your scapula: serratus anterior and lower trapezius. Scapular instability is sometimes the cause of rotator cuff impingement and/or tendonitis. And activating your lower trapezius is one of the best ways to correct your posture.

So give the plank walk out a try. Your low and back shoulders will thank you.

Because nobody has time to be in pain.

Until next time…