How To Do Rotation Planks Properly

Rotation planks work your lower back muscles including the paraspinal muscles rotation planks. Furthermore, this exercise will go a long way to support the function of your spine.

Every part of the human body needs to be maintained in the right shape in order for you to achieve your fullest physical wellbeing.

A plank is an isometric core strength exercise that involves maintaining a position similar to a push up for the maximum possible time

HOW TO PERFORM ROTATION PLANK

The following steps will come in handy as you embark on trying out the rotation plank;

  • Rotate your hips, shoulders and feet while raising your arm so that you shift onto your left elbow.
  • As you rotate, straighten your arm up towards the ceiling.
  • Rotate your body and arm back onto the starting plank position.
  • Repeat the rotating position on the right.

WHAT MUSCLES DO ROTATION PLANKS WORK?

Rotation planks target your lower back muscles and the arm muscles which include the delts, triceps, and forearm muscles

This is done in an isometric contraction in which there is no change in the length of the muscle. The work therefore mainly aims at working out the following muscles.

LOWER BACK MUSCLES

Lower back is also referred to as lumbago. The muscles in the lower back (detector spinae), help in holding up the spine and gluteal muscles.

Here we find the flexor muscles as well. These muscles include the abdominal muscles, which allow us to flex, bend forward, lift and arch the lower back.

PARASPINAL MUSCLES

The paraspinal muscles are sometimes called the detector spine. It comprises of three muscle groups that support your back. You use them every time you lean on one side, when you arch your back, bend or twist your torso

When planks are accompanied with rotations the impact increases the magnitude of the challenge and brings additional muscle groups onto play.

These include the lower back muscles, the paraspinal muscles, the core, triceps, shoulders, quads, lower abs, upper abs and lateral abs.

CORE

The core is the part of the human body located between the pelvic floor and the diaphragm

Its main function is to hold and protect your spine.

Remember, your abdominal muscles are part of your core. It is also known as the torso

QUADS

Quads are made up of a group of muscles located at the front of your thigh

The four muscles work together to help you stand, walk, run and generally move around easily .p

TRICEP MUSCLES

Tricep muscles refer to any muscles with three head or points or origin, especially the large extender found along the back of the upper arm in humans

Triceps originate just below the socket of the scapular shoulder (blade) and at two distinct areas of the humerus, which is the bone of the arm

LOWER ABS MUSCLES

This is a pair of muscles located on each side of the erectus abdominis. The muscle fibres of the external obliques run diagonally downward and inward from the lower ribs to the pelvis, which forms the letter V.

UPPER MUSCLES

Upper abs as referred generally points to the upper part of the erectus abdominis. It is a long muscle that extends from the bottom of your pelvis, which is your pubic bone.

LATERAL ABS MUSCLES

Lateral abdominal muscle are part of the tension system of the abdominal wall musculature. Together with the ventral abdominal muscles, they form the musculature of the anterior body wall.

BENEFITS OF ROTATION PLANKS

When you add a  rotation to your side plank, it helps to engage your shoulder muscles, glutes as well as obliques.

This is one of the easiest ways to work the two layers of muscles along the sides of your core, also known as your obliques.

The obliques are the muscles that help you rotate and bend your trunk with ease. They also play a very vital role in helping protect your spine.

ALTERNATIVES TO ROTATION PLANKS

Perhaps you may find rotation planks rather monotonous and think of finding other possible alternatives. We bring you a variety of alternative workouts which can equally assure you of amazing results. These include;

ASYMMETRICAL CARRY

Asymmetrical loading is a method of training where you lift a force that is unequal. For instance, you may choose to lift a dumbbell or kettlebell on one side only.

The idea is that you will have to use your core strength and muscles to keep the unevenly loaded side stable, and at the same time carry out the exercise.

TRS HIP DROP

Hip drop is seen when you are standing on one leg, and your pelvis tilts downwards towards the leg that is held in the air. It occurs when there is a weakness in your hip abductor muscles, most commonly the gluteus mediums. Here is the procedure:

DVR HALF-KNEELING ARC PRESS

This, in simple terms, means resisting any unwanted movement. Taking out of any randomness in programming planes of motion, in the DVRT system, you move literally before doing any rotational movements.

In half-kneeling posture, you place one knee down directly under the hip and the other foot should be in line with the knee. This creates the 90/90 position. The width of the front foot can be adjusted for balance. The weight-bearing occurs at the foot placed forward on the surface

However, for a fit and healthy person, you should be able to do a two-minute plank and not exceed even a second longer. If anything, a plank is a plank and more does not make it any better

MISTAKES TO AVOID IN ROTATION PLANK

SAGGING HIPS AND OTHER LOSSES OF ALIGNMENT

Your gluteal muscles, also known as buttock muscles are made up of the gluteus muscles and gluteus minimums.

These are the strongest and heaviest muscles on the body. Their main function is to move the hips and the legs. When these muscles are not maintained through the right workouts they may sag.

The tone is basically the tension in the relaxed muscle. This, therefore, calls for engaging in the right exercises to help maintain these muscles in their right position

NOT BRACING TIGHT ENOUGH

Bracing is the ability to keep tension throughout your torso so that your body does not collapse on itself during your lift.

This may sound a bit challenging but with enough determination, you can forcefully hold your breath and use a higher threshold strategy to stabilize the thorax and pelvis.

CONCLUSION

Rotation planks, like many other planks, is a rather rigorous kind of workout. However, after trying it out, you will appreciate the value it adds to your core and general wellbeing.