Side plank on your outstretched (left) arm (high side plank), with your hand positioned directly beneath your shoulder; keep your wrist, elbow and shoulder in a straight line, with your legs either crossed or slightly offset. Lift your body until your head, torso and legs also form a straight line. Extend your free arm upwards or rest it on your hip. Maintain the tension and continue to breathe calmly.
Attention:
Hand positioned under the shoulder (otherwise excessive strain on the shoulder joint), elbow not bent (instability in the arm), pelvis does not sag or tilt backwards, shoulder ‘sags’ (lack of active stabilisation), too much pressure on the wrist (incorrect weight distribution), head not in a neutral position.
Lighten:
Lower knee on the floor (shorter lever); feet staggered rather than one on top of the other; hand on a slightly raised surface (e.g. step).
Harden:
Lift your top leg; shift your weight onto your hip; one-legged variation; unstable surface (e.g. balance pad).
