Reverse Plank (Arkansas Democrat-Gazette/CELIA STOREY)
Floor-based exercise can be a fantastic option for those with limited equipment. Pilates, yoga and other training methods that put your body on the floor provide an opportunity for low-impact exertion with very little injury risk.
But "little" does not mean "none." And some adults cannot safely engage in floor exercise — for a variety of reasons.
Joint injury, arthritis and vertigo are just a few of the common health conditions that prevent many from doing floor exercises. These conditions cause pain, discomfort or nausea during postural changes — an obstacle for those who want to enjoy yoga, Pilates, etc.
Over the years, I've worked with dozens of clients with such limitations. In every case, our goal is to develop exercise plans that not only allow them to participate in physical activity without discomfort but also to enjoy it.
Our first option usually involves body-weight exercises performed while standing. We do stand-up exercises that are traditionally performed lying down. This is usually the most direct and simplest fix, as many movements can be modified using TRX straps or stretch bands.
If discomfort still exists or the exercises aren't a match for bands or straps, we might head for the pool.
Water aerobics and aqua strength training are great ways to develop muscular strength, cardiovascular endurance and flexibility — without requiring many postural changes. The buoyancy and reduced gravity involved with aquatic training are also fantastic benefits for those with musculoskeletal problems.
For most people, I like to experiment with options and evaluate the outcomes. Sometimes, the first option will work. For others, it will take time to find the right mix of posture, resistance and intensity.
This week's exercise is a great one for those who simply cannot get into the traditional plank position. The Reverse Plank employs TRX straps, which allow the exerciser to adjust resistance by simply leaning back or standing more upright.
1. Position a TRX strap at the top of a squat rack (or another overhead source). Slide a bench in front of the rack, 3 to 4 feet away from the straps.
2. Position yourself face-up underneath the straps and grasp one handle with each hand. Place your feet on the bench.
3. Pull your body up so that your torso and legs are totally aligned and parallel with the floor.
4. Hold this position as long as you can without flaring your elbows. Tighten the abs.
5. Repeat for two sets of five repetitions.
For those just starting out, there's no need to place your feet on a bench. You can simply slide back into a comfortable position while standing. Once you reach a posture level that's appropriate, perform the reverse plank from there. That's part of the reason I love this exercise, it's customizable on the fly. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
Style on 10/22/2018