AULA 34 - PRANCHA FRONTAL

Takeaways

• 😀 Start the front plank exercise by positioning yourself in the ventral decubitus position, then lift your body into the plank position.
• 😀 Ensure that your elbow is directly below the shoulder line to maintain proper alignment of the joints.
• 😀 Feet should be placed close together, not glued, with the toes touching the ground for support.
• 😀 Keep the scapula slightly abducted to avoid scapular retraction, which allows for better performance of the plank.
• 😀 The pelvic girdle should remain aligned with the shoulder girdle to maintain a neutral spine throughout the exercise.
• 😀 Proper form requires maintaining a neutral spine, with no arching or sagging in the back, to effectively activate the muscles.
• 😀 Common errors in plank form include the pelvis dropping below the shoulder line, pelvis raised too high, or misalignment of the elbows and shoulders.
• 😀 Avoid rotating the pelvis to one side, as this can happen due to strength imbalances or uneven force distribution between the feet.
• 😀 Instruct students to adjust their position by maintaining neutral alignment and offer physical corrections only with consent.
• 😀 During the front plank, muscles activated include the rectus abdominis, transverse abdominis, erector spinae, and many other stabilizing muscles.
• 😀 The exercise creates various torques, such as hip extension, lumbar spine extension, scapular adduction, and knee flexion, which require coordination and strength.