Side Plank Exercise for a Healthy Spine & Core

What is the Side Plank?

The side plank is an effective variation of the plank exercise that specifically targets the obliques, hips, and shoulders. To start, lie on your side with your legs extended and stacked. Then, use your forearm to prop yourself up, ensuring that your elbow is aligned with your shoulder. Engage your core muscles and lift your hips off the ground to create a straight line from your head to your heels. Hold this position for 30 seconds to 1 minute before switching sides.

By adding variations to the side plank such as lifting a leg, lifting an arm, or incorporating hip dips or rotations, you can engage different muscles and increase the challenge. The side plank is a core-strengthening exercise that can enhance your balance, stability, and alleviate lower back pain.

What are the Early Intervention Benefits?

This exercise provides numerous early intervention benefits for the body, making it an ideal addition to any fitness routine. By specifically targeting the obliques, hips, and shoulders, it can help to tone and strengthen these areas. This exercise also improves core stability and balance, making it a great way to prevent lower back pain and injury.

In addition, this exercise offers versatility by allowing you to perform variations such as lifting a leg, lifting an arm, or incorporating hip dips or rotations. These modifications can help to engage different muscle groups and increase the challenge level.

Overall, the side plank is an effective and accessible exercise that offers significant benefits for your body. By incorporating it into your routine, you can improve your core strength, balance, and stability while reducing the risk of injury.

These exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

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Seated Hip Rotator Stretch – Early Intervention Ergonomics

What is the Seated Hip Rotator Stretch?

The seated hip rotator stretch is a highly effective stretching exercise that can help increase flexibility and mobility in your hip joints. To perform this stretch, start by sitting on a sturdy chair. Cross your right leg over your left, placing your ankle on your left knee. Grab the right knee with both hands and pull it gently towards your left shoulder. Hold for 3-5 seconds and repeat on the opposite side. Perform this stretch to give your body a rest when performing activities that involve lifting, carrying, foot pedal use, prolonged standing, prolonged sitting or prolonged walking. This stretch is particularly useful for individuals who spend extended periods of time sitting, as it can help alleviate stiffness and tension in the hips.

Early Intervention Benefits of this Stretch

The seated hip rotator stretch is an excellent early intervention exercise that can help strengthen the hip muscles thus improving stability and preventing injuries in the hips, knees, and ankles. Strong hip muscles can also reduce knee pain and lower back pain. Stretches can help to improve hip flexibility and range of motion.
In addition to the benefits mentioned above, studies have found that greater hip external rotator strength allows better dynamic control and hip function upon landing.

Insufficient hip internal rotation can lead to gait issues. When other parts of the lower body compensate for insufficient hip internal rotation, it might increase your risk of an injury. Some hip internal rotation exercises and stretches can put pressure on your knees. If you feel pain in your knee at any time, you should stop immediately.

If you have an injury or illness, consult with a health care professional before attempting.

These early intervention exercises are to improve overall health and fitness.

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Side Lying Thoracic Rotation & Overhead Sweep

What is the Side Lying Thoracic Rotation exercise?

The Side Lying Thoracic Rotation is an effective exercise for targeting the thoracic spine, shoulders, and hips. To perform this exercise, lie on your side with your bottom arm extended in front of you and your top arm resting on your hip. Bend your knees at a 90-degree angle and keep your feet together on the ground. Slowly rotate your top arm towards the ceiling while lifting your top knee towards the ceiling, all while keeping your eyes on your hand. Hold the stretch for a few seconds, then slowly lower your arm and leg to the starting position. Repeat the exercise on the other side. This low-impact exercise is ideal for improving thoracic mobility, increasing shoulder range of motion, and reducing the risk of upper body injury. You can modify this exercise to suit all fitness levels with regular practice.

Early Intervention Benefits of this Exercise

The Side Lying Thoracic Rotation exercise offers numerous early intervention health benefits, making it an excellent addition to any exercise routine. It specifically targets the thoracic spine, improving its flexibility and mobility, while also increasing shoulder range of motion and hip mobility. Additionally, this exercise strengthens and stabilizes the upper body muscles, reducing the risk of injuries to the shoulders, back, and neck. By regularly practicing this exercise, you can improve your overall posture and reduce the risk of postural imbalances. Overall, this exercise is a low-impact exercise that can be modified to fit any fitness level and is highly recommended for anyone looking to improve their mobility and reduce the risk of injury.

These early intervention exercises are to improve health and fitness.
If you have an injury or illness, consult with a health care professional before attempting.

More Tools & Resources from Peak Ergonomics

Contact Us About Reducing Workplace Injuries

Healthy Employees are the Bottom Line!