Plank with Forward Arm Lift

Plank with forward arm lift exercise analysis

1. Plank with Forward A rm L ift Alex Woods, Erik Buckmiller , Glenna Henderson, Mitch Parkinson (Spring 2018)

2. Correct Form

3. Correct form Elbows under shoulder Shoulder @ 90 degrees Hips, knees, neck, ear, and heels all in line Look @ ground Lift arm parallel with body Keep are straight during lift DO NOT rotate hips Keep Core tight

4. Begin: Plank phase Joints No joint movement Muscle groups All muscle groups should be contracting at this time as they support the body in plank position.

5. Plank phase Isometric Muscle Contraction of: Shoulders Knees Arms Neck Hips Core Back

6. Isometric Muscle Contractions Core (Target Muscle group of exercise) Abs and oblique muscles Back and Neck - Trapezius Legs Quads, hamstring, and calf muscles Hips H ip flexor and gluteus muscles Shoulders Deltoid and pectoral muscles Arms Biceps and triceps

7. Shoulder Alignment

8. Middle: Forward Arm raise phase Joints Shoulder Movement from 90° of flexion to 170°-180° of flexion Elbow Movement from 90° of flexion to 0° (neutral) Muscle Groups Shoulder Flexors Elbow Extenders

9. Arm raise

10. Shoulder muscles Shoulder Flexion Concentric Contraction (shorten) Direct Movers Deltoid Pectoralis Major Biceps Eccentric Contraction (lengthen) Counteractive Muscles Deltoid Lower back Pectoralis Major triceps

11. Elbow Muscles Elbow Extension Concentric Contraction (shorten) Agonists Muscles Triceps Eccentric Contraction (lengthen) Antagonist Muscles Biceps Forearm Flexors Pronator muscles

12. Shoulder Alignment

13. Arm Raise

14. Trunk Rotation Keep rotation to a minimum

15. End: Return to plank phase Joints shoulder Movement from 170°-180° of flexion to 90 ° of flexion Elbow Movement from 0° (neutral ) to 90 ° of flexion Muscle Groups Shoulder Extenders Elbow Flexors

16. End: Return to plank phase

17. Shoulder muscles Shoulder Extension Concentric Contraction (shorten ) Direct Movers Deltoid Lower back Pectoralis Major Triceps Eccentric Contraction (lengthen) Counteractive Muscles Deltoid Pectoralis Major Biceps

18. Elbow Muscles Elbow Flexion Concentric Contraction (shorten) Direct Movers Biceps Forearm Flexors Pronator muscles Eccentric Contraction (lengthen) Counteractive Muscles Triceps

19. Incorrect technique

20. Arching the back

21. Arching the back Caused by Abdominal muscles not being activated. Arms will get tired due to taking most of the bodyweight Could lead to injury

22. Arching the back How to Fix: Engage abdominal muscles by: Putting shoulders and arms in a broader stance

23. Lowering the hips

24. Lowering the hips Caused by fatigue of the abdominal muscles and arms Makes move less challenging and effective Could also lead to injury in the spine

25. Lowering the hips How to Fix: Keep butt tucked in; focus on squeezing the Gluteus Muscles. Widen stance of the feet

26. Looking up/forward

27. Looking up/forward Causes incorrect alignment of spine during exercise Could cause strain in the neck

28. Looking up/forward How to Fix: Focus on keeping the head and neck aligned with the body looking straight down at the ground.

29. Over Rotation Keep rotation to a minimum

30. Over Rotation Keep rotation to a minimum How to fix: Increase distance between feet to minimize hip and trunk over rotation

31. references Floyd , R. T., & Thompson, C. W. (2018). Manual of structural kinesiology (19th ed.). New York, NY: McGraw-Hill Education . Biel, A. (2014).  Trail guide to the body (5th Ed.) . Boulder, Colorado: Books of Discovery.