How to Do
How to Do Straight Arm Plank Hold
The straight arm plank hold should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the straight arm plank hold.
Beginning
Beginning Straight Arm Plank
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. You should maintain a lengthened position (from head to toe) throughout this exercise.
Movement
Straight Arm Plank Movement
1. This exercise is very similar to the prone plank.
2. Start in a prone position facing the floor as shown on the ground with the hands just below the shoulders.
3. Maintain a lengthened position throughout the body. Push your body off the floor until elbows are flexed to 90° (as shown) and hold for desired length of time.
4. Watch for excessive arching in the lower back and / or excessive elevation of the shoulder blade. These are strong signs of instability weakness and may suggest that this exercise is too advanced.
Benefits
Straight Arm Plank Benefits
The plank improves your spine, rhomboids and trapezius muscles, and abdominal muscles, all of which contribute to a strong posture as they gain strength. Developing your posture can help with a variety of problems as well as avoid the start of others. Maintaining good posture entails keeping your bones aligned.
