Plank is an exercise that can be performed anywhere because it requires no fitness equipment. It is wonderful because it not only helps to sculpt the figure, but also helps to melt fat all over the body, increase stamina and improve body posture.
But how can a plank cause neck pain after doing it, when it is such a useful exercise?
The answer lies in the method of execution. The plank exercise is not to blame for your pain. The reason is incorrect implementation.
Neck pain when performing a plank can occur from looking forward during the exercise or from twisting the spine, according to Peloton fitness instructor Selena Samuela, quoted by byrdie.com. According to her, your body should form a strict straight line from head to toe. Only in this way will the exercise be both effective and safe.
The problem with the plank is that many people unknowingly arch their back. In whatever part of the back you allow a curve, pain will appear. Allowing your hips to drop toward the ground or arching your pelvis upward also poses a risk. If you look ahead or to the side, it also causes pain in the neck and back, shoulders and shoulders.
It's not really that important how long you plank. It's more important to do it correctly Only then will you get all the benefits of this wonderful exercise. Bending the head forward and down is also a common mistake that causes neck pain. Arched and raised shoulders put extra pressure on the nerves running through the shoulders, which can cause injury, stiffness and pain.
Bad posture and improper execution of exercises are the main culprits of pain, not the exercises themselves. Try to resist the temptation to look forward or down while in plank. If it will help, try doing a few exercises in front of the mirror standing up to get an idea of how you should position your body so that it forms a straight line without curves.
Neutral posture involves your chin pointing parallel to the floor without pointing towards your chest and without protruding forward. Don't shrug your shoulders. They should be well spread and parallel to the floor. If you feel any discomfort or muscle weakness, stop the exercise immediately. You will get better and more durable with time.