What is the correct posture for plank support?

Lie prone, with your elbows bent and supported on the ground, your shoulders and elbow joints perpendicular to the ground, your feet on the ground, your body off the ground, your torso straight, and your head, shoulders, hips and ankles kept On the same plane, tighten your abdominal muscles, tighten your pelvic floor muscles, lengthen your spine, look toward the ground, and breathe evenly.

Elbow and shoulder joints should be at right angles to the body. Get into a prone position on the floor, supporting your weight on your toes and your forearms. The arms are bent and placed under the shoulders. Keep your body upright at all times and maintain this position for as long as possible.

Extended information:

Unsuitable groups

1. People with severe scoliosis, acute lumbar disc herniation and osteoporosis due to substandard bones and muscles. Planks are not recommended. However, plank support can correct mild scoliosis and can also be used as a restorative exercise in the later stages of lumbar disc herniation.

2. It is not recommended for middle-aged and elderly people over 45 years old to do plank support, but people who have been exercising for a long time and have excellent physical fitness are fine. Locke Jiahui, who is over 60 years old, is an example. Since this exercise puts pressure on blood vessels, it is not recommended for people with cardiovascular disease.

3. Due to the large amount of exercise on the waist and abdominal muscles, pregnant women are not recommended to perform plank support. However, plank support is recommended for mothers who are more than 42 days postpartum, as it is beneficial to the recovery of pelvic floor muscles and preventing uterine prolapse.

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