Are Your Planks Sabotaging Your Posture?

Front planks, side planks, and rotary band planks are all great exercises for developing good posture – if they are done correctly.  A common mistake during the front plank is internally rotated shoulders.  This is evident when the hands move in towards one another instead of staying inline with the shoulder.

Internally rotated shoulders shown during front plank

This position enforces the common ‘computer posture’ of internally rotated shoulders that also stresses the neck, elbows, and thoracic spine.

Place your hands in front of you as if you are tying at a computer.  Note if your shoulders are rounded forward into an internally rotated position.  This makes it hard to extend the thoracic spine and keep the head back (aligned over the ribcage).  You can try to press your chest forward during this slumped posture – you will notice the inability to extend the thoracic spine and the awkward pressure on the shoulders.

When performing front planks make sure your elbows and wrists are inline with your shoulders.  Practice actively externally rotating the shoulders while holding the plank by spreading the floor underneath you with your closed fists.  Your wrists and arms will not actually move – this is an isometric contraction.  By thinking of driving your wrists outside of your shoulders you will be actively maintaining shoulder externally rotation.

One tool for strengthening this position is a band wrapped around the forearms.  This takes pulls the forearms and hands together so that you actually have to externally rotate the shoulders.  This is similar to practicing forearm wall slides with a band to promote external rotation.

Jeff Cubos demonstrates forearm wall slides with external rotation.  This integration of thoracic extension, shoulder flexion, and shoulder external rotation is the exact position needed for a strong front rack position.  Front planks done correctly and forearm wall slides are great exercises for training good posture and a solid front squat position.

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Tags: front plank, internally rotated shoulders, shoulder impingement, shoulder mobility