Many experts say that flexible mobility exercises will be more suitable than side planks, which can easily put pressure on the shoulders and wrists. Here are 5 options that physiotherapists evaluate as more effective and safer.
Raise your hips, raise your legs in place
Lie on your back with your knees bent, legs parallel. Slowly lift your hips until your torso forms a straight line from your shoulders to your knees. Keep your hips still, lift one leg off the floor for 3-5 cm, then place it down, changing sides. Do 20 reps.
Dr. Stuart McGill (Waterloo University, Canada) commented: Hiep raises, on-site steps with control movements help activate deep abdominal muscles better than static planks.
The dead buffalo
Lie on your back, raising your arms straight up to the ceiling, bending your knees 90 degrees. Lower your right hand to the front of the bed, while extending your left leg away, lightly touching your heels to the floor. Return to the old position and then switch sides. Slow breathing helps keep your spine stable. American coach Samantha Clayton said that this exercise "increases muscle control while still protecting the lower back".
Bend over while standing
Stand up straight with your hands behind your head. Raise your right knee while tilting to the right so that your elbow is close to your knee. Return to the old location and then switch sides. Do 15-20 reps on each side. Standing pose reduces pressure on the wrists and shoulders, suitable for the elderly.
Stretch your arms and legs to the sides
Kneel to the floor with your hands and knees, so that your hands are directly under your shoulders and your knees are directly under your hips. Keep your back straight like a flat surface, without hammocks or hunches.
Slowly raise your right hand straight forward, while extending your left leg back. Try to keep your hips parallel to the floor, not leaning to the left or right. Squeeze your abs slightly to keep your body stable.
Hold the pose for 2-3 seconds, then lower your arms and legs back to the starting position. Continue to switch sides: raise your left arm, stretch your right leg.
This exercise helps balance, strengthens the deep abdominal and back muscles, and is great for the spine - especially for people over 45 years old, according to the American Council on Exercise.
rotating people to simulate firewood replenishment
Stand shoulder-width apart, holding a small bottle of water or lightweight. From the position of raising your arms high on the right, rotate cross-legged down to the left, keeping your back straight. Exercise slowly to feel the involvement of the transverse abdominal muscles. Expert Anh Ben Carpenter said that rotation helps activate the skeletal muscles more comprehensively.
Experts recommend combining 1012 minutes of exercise per day with walking or swimming to increase endurance and improve long-term posture.
