Page 17 - Inspire Health July/August 2016
P. 17
FULL PLANK SHOULDER TAPS:
• Start in full plank.
• Press the palms firmly into the floor
and straighten the arms.
• Align the hips with the shoulders in a
strong, straight line from the base of
the neck to the base of the spine.
• Do not allow the back to arch.
Squeeze the glutes. Reach out
with the right hand and tap the left
shoulder, then the right.
• Bring the hand back to position and
alternate sides.
• Be sure to bring the shoulders directly
over the elbows. Hold until fatigued.
Do not allow the back to arch or the
hips to lift.
4. SIDE PLANK ABDOMINAL TWIST:
• Gently rest body on side and lift the
top arm and hip upward.
• Bring one knee to the floor if the full
side plank is too difficult.
• Rotate the top hand, arm and
shoulder beneath the mid body to the
opposite rib and return.
— continued on page 18 —
JULY | AUGUST 2016 INSPIRE HEALTH 17
• Start in full plank.
• Press the palms firmly into the floor
and straighten the arms.
• Align the hips with the shoulders in a
strong, straight line from the base of
the neck to the base of the spine.
• Do not allow the back to arch.
Squeeze the glutes. Reach out
with the right hand and tap the left
shoulder, then the right.
• Bring the hand back to position and
alternate sides.
• Be sure to bring the shoulders directly
over the elbows. Hold until fatigued.
Do not allow the back to arch or the
hips to lift.
4. SIDE PLANK ABDOMINAL TWIST:
• Gently rest body on side and lift the
top arm and hip upward.
• Bring one knee to the floor if the full
side plank is too difficult.
• Rotate the top hand, arm and
shoulder beneath the mid body to the
opposite rib and return.
— continued on page 18 —
JULY | AUGUST 2016 INSPIRE HEALTH 17
