3 Ways To Plank Long And Avoid Back Pain You Should Know

3 cách plank lâu và tránh bị đau lưng

Main content

The plank is one of the most basic yet effective exercises for strengthening the abs and back. However, many beginners often have the problem of not being able to hold the plank position for long and often have back pain when exercising.

In this article, Nguyen will show you 3 ways to practice plank correctly and for a long time without experiencing back pain. Let's learn and apply the right techniques to enjoy the great benefits that plank poses for your health.

Why does Plank not last long and plank has back pain?

The fact that you can't hold for long and back pain is caused by not having enough strength in your abs, glutes, shoulder and back muscles, in addition to lack of knowledge and skills. Moreover, when holding a plank position, many people are prone to misalignment, not keeping their balance, or not holding their breath properly. This leads to the abdominal and back muscles not being activated properly and fatigue too soon.

3 ways to plank long and right

Exercise for abdominal and back muscles

1. Bird Dog Yoga Pose

Tư thế Yoga Chim Chó
Strengthen your abs and back with the Dog Pose

  • Leaning on your hands and knees, inhale and squeeze your stomach and buttocks.
  • Extend left leg back and right arm forward.
  • Exhale, slowly bring your elbows toward your belly, and your knees toward your chin.
  • Repeat 5 times, then switch sides and do the same.

2. Superman Pose Yoga

Yoga tư thế Siêu Nhân
Superman Pose helps to strengthen the abdominal and back muscles.
  • Lie close to the ground, stretch your arms. Inhale, squeeze your butt, lift your arms and legs high.
  • Exhale and lower, repeat 5 times, last hold for 5 seconds.

Practice tightening your glutes and rotating your pelvis

Bridge Yoga Pose

Tư thế Yoga Cây Cầu
Strengthen your glutes with the Bridge Yoga Pose.
  • Lie close to the ground, bend your knees, feet shoulder width apart.
  • Inhale to squeeze the buttocks, push the hips up, exhale down, repeat 5-10 times.

Strengthen your arms and shoulders

Shoulder push-up pose

Tư thế chống đẩy bả vai
Keep your back straight, resting on your legs and arms.
Tư thế chống đẩy bả vai
Shoulder push-ups strengthen shoulder muscles
  • Inhale lower the shoulder blades, exhale, push the shoulder blades up.
  • Repeat 10 times.

Notes when practicing Plank

You should not exercise too much because this is a pose that requires patience, you need to take steps to improve the strength of the body and to avoid unnecessary injuries. If they feel excessive pain or fatigue, they should stop and rest.

Nguyen hopes that the above sharing will be effective and useful for your plank training. Besides, there are also many articles on health and yoga at Nguyen's blog, especially Youtube channel Nguyen has many other useful exercises and movements, please follow and look forward to Nguyen!

Share Posts:

Other Posts