Straight talks about boards – Harvard Health Blog

The best exercise that I do takes just one minute.

Admittedly, it’s often the longest and most debilitating 60 seconds of my life. I sweat, I shake and I often collapse relieved when it’s over. But spending quality time in a plank position always pays.

The plank posture is where you hold a push-up position while resting on your forearms. This simple movement is the ideal exercise for strengthening crucial core muscles. As you continue your day, almost every move you make revolves around your core – from picking up items on the floor to turning to see if the coast is clear while driving.

Why is it important to have a strong core?

Your core consists of different muscle groups and covers your abdomen, back, hips, pelvis and buttocks. A weak core can cause all kinds of problems. It can lead to poor posture and inevitably neck and shoulder pain. Sore knees and hips can often be traced to a weak core.

But the biggest problem with core weakness is low back pain. Back muscles and your core help stabilize your body before every movement. If your core is weak, the other surrounding muscles must compensate for this. Over time, these muscles can become stressed, leading to persistent pain.

Hit a pose instead of a sit-up

The standard sit-up is often the go-to-core amplifier, but it has limits. “It focuses only on part of the core muscles, and the forward bending movement can strain the neck and lower back,” says Eric L’Italien, a physiotherapist with the Harvard-affiliated Spaulding Rehabilitation Center.

For comparison: the plank pose activates all core muscles at the same time and requires no extra movements that can cause stress or injury. “And because it has many changes, it can be done by almost anyone, regardless of the current fitness level,” says L’Italien.

How long do you have to hold a board?

The world record for holding a board is more than four hours, but luckily you don’t have to spend that much time. Most experts suggest that anywhere from 10 to 30 seconds is enough. “Focus on doing multiple sets of smaller amounts of time,” says L’Italien.

As you progress, you can extend your shelf to one or even two minutes, but do not continue. “Two minutes are often considered the maximum and after that you don’t get much more benefit,” says L’Italien.

How often do you have to do shelves?

You can run a board every day, on alternate days, or just as part of your normal workouts. (I sometimes do mine during workday breaks.)

How to do a board correctly

This is how you do a plank in the right way:

  • Lie down with your forearms on the floor, with your legs extended and your feet together. You can use a mat or towel to make this more comfortable.
  • Push in your forearms while lifting your body so that it forms a straight line from your head and neck to your feet. (Do not raise or lower your hips.)
  • Hold your gaze down and hold this position as you tighten your abs. Take a breath, even breath.
  • Try to maintain the position for a maximum of 30 seconds and then lower your body and rest. This completes one set. Work towards completing two to three sets.

When you first start doing boards, you may not be able to hold the right position for very long. Keep practicing and you will find that it becomes easier to do.

If resting on your forearms is uncomfortable, do the plank from a push-up position with your arms fully extended. If you have back pain or other back problems, place the board on your knees or stand up straight and lean against a counter so that your body is at an angle of 45 °.

If you need more challenge, try alternating leg lifts during the pose: lift one leg for a second or two and then repeat with the other leg.

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