Planks are a popular exercise for improving core strength and stability, but prescribing them without proper knowledge can lead to ineffective results and potential injury. In this blog post, we will discuss the three things you should know before you prescribe a plank to a patient or start doing them yourself.

Set the position: The first thing you need to know before prescribing a plank is how to set the correct position. Start by positioning yourself on all fours, with your shoulders above your wrists and your hips above your knees. Then, slowly walk your hands forward and extend your legs behind you until your body forms a straight line from your head to your heels.
It's important to make sure your body is in a straight line, with your hips not dipping or rising above the rest of your body. This ensures that the exercise targets the correct muscles and prevents injury.

How to engage the core: The second thing you need to know before prescribing a plank is how to engage the core muscles. Engaging the core is essential for maintaining proper form and achieving the maximum benefits of the exercise.

To engage your core, start by drawing your belly button towards your spine, then lift your pelvic floor muscles. This creates a "bracing" effect that stabilizes your body and protects your lower back.



How to lock the pelvis: The third thing you need to know before prescribing a plank is how to lock the pelvis. Locking the pelvis ensures that the lower back stays stable throughout the exercise, reducing the risk of injury.

To lock the pelvis, start by tucking your tailbone under and squeezing your glutes together. This engages the muscles in the lower back and stabilizes the pelvis, preventing any unnecessary movement.



In conclusion, prescribing planks without proper knowledge can lead to ineffective results and potential injury. Before you prescribe a plank to a patient or start doing them yourself, make sure you know how to set the position, engage the core, and lock the pelvis. These three things will ensure that you get the maximum benefits from the exercise and prevent any unnecessary injuries.