The BHP Pilates Plank Series-

There is no doubt that the plank has steadily been a staple for a variety of workouts- Pilates, yoga, fitness classes, personal trainers and one can often see it being displayed on the mats at the local gym. It’s fantastic for strengthening your body’s core as well as the muscles in your torso, keeping you stable and balanced. Specifically, it’s an isometric core strength exercise that strengthens the abdominals, back, and shoulders. The muscles involved in our example include: erector spinae, rectus abdominis (abs), transverse abdomens, (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

We love the plank, however, to maximize the plank’s payoff, we believe it’s also good to keep things moving. We move in everyday life; our bodies are never stationary so why not infuse the plank with a little movement. It keeps the mind challenged as well as the entire body.  Below is a simple example of this, demonstrated by one of our certified Instructors. By adding small leg movements to this standard plank, it now becomes an overall workout, targeting the core but also incorporating the entire body. Try a few reps of these, at your own pace of course, and let us know how you feel!

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1. Going into your plank position- make sure your shoulders aren’t reaching forward but are open. Lengthen the spine. Elbows should not be locked, there is a slight bend so you activate your triceps. Make sure your pelvis is tucked under just slightly so you lengthen your low back. This is where the movement comes into play- lower one knee as you inhale, exhale and raise it. Repeat. Watch that your hips don’t fall as you go. Keep them level and strong. After a few reps, lower the knees and sit back into child’s pose.
2. Another variation- Go back into plank (see instructions above), point your left toe out and down, then raise, drop, and repeat. Next side- point your right toe out and down, then raise, drop, and repeat. Be sure to lengthen the spine and to keep your hips stationary.

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If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

Yoga off Your Mat

by Chelsey Charbeneau

The Tree Pose (image credit: Yoga Fitness Guide: http://www.yogafitnessguide.net/yoga-poses-the-tree-pose.php)

Wouldn’t it be nice to know that you do not have to drive all over the city just to find yoga? Well now you know you do not have to. To make sure your body and mind remain in balance and harmony in-between classes, try taking your yoga practice with you throughout your day.

The definition of yoga is to yolk or unite. When we are practicing yoga we are trying to unite on a deeper and more conscious level with our true self. It is more important to have a yogic perspective throughout your day than it is to only practice good posture and smooth breathing once or twice a week in your favorite yoga class. Yoga is a way of living, not just a class here and there. I always compare yoga to brushing our teeth because we don’t just brush our teeth on the days we have time, it is a daily practice and habit. Yoga can be a daily practice as well.

What we learn in classes or private sessions are the tools for how to live a better life off of our mats. From there we are supposed to take those tools and incorporate them into our daily routine. This can be anything from evenly distributing the weight in our feet while standing in line at the grocery store to slowing down enough to listen to the messages our body is sending us.

These tools are so pertinent to long-term health and wellness but if we do not start living these tools on a daily basis they are useless. That feeling that we all like at the end of a great yoga class is something we can have all day, every day, as long as we are mindful of how we carry ourselves and of our breath. There are countless ways to practice yoga all day long.

Here are a few examples to start with and then get creative and add some of your own.

– Practice tree pose while cooking
– Use core strength to sit up straight at your desk
– Deep breathing while stuck in traffic
– Figure Four pose seated on the plane
– Mountain Pose while in the checkout line
– Hip openers on the floor while checking your email
– Downward dog on the wall anytime you need it

Now start finding your own yoga practice throughout your day and add to this list!

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.