Plank Challenge: Sep 2016
Plank Challenge: Sep 2016
Here we go – our 4th annual Plank Challenge – make it right for you…
Great to have you on board for the Sep 2016 Plank Challenge. Some of you are old pros at his by now, some are first timers, and some are oh-my-not-this-again returnees. Wherever you may land on this spectrum – so glad to have you here – and following are some thoughts and tips for the challenge. All in!!!
Keep in Mind: Remember that this is challenge – and that means it may vary from person to person. So empower yourself by personalizing the challenge in a way that suits you. You might consider topping out at a minute or transitioning to a more restful pose as needed. And you can compare yourself from year to year. There are a lot of ways to do this – and we have many options enlisted below the Plank Challenge calendar.
How to Approach this Challenge
– Know Your Limit: Part of the challenge is recognizing when you’ve hit your limit. So progress slowly through the initial days of the chart and when you feel you have hit your max, stop there and remain there for a few days or maybe even the rest of the month. Or maybe at some point you incrementally build on it by 5 or 10 seconds, according to your pace. Remember, participation is the main thing – not following or matching any particular number per se.
– Select Your Pose: You may do the challenge doing (a) dolphin plank (i.e. on forearms) or (b) standard plank.
– Getting Tired? Try going down to dolphin plank from plank to close out a particular day’s practice.
– Rest in Downward Dog: One way to combat fatigue is to go into downward dog for a few moments and then come back down to plank.
– Use Your Knees to Rest: Another way to combat fatigue is to let your knees rest on the ground for a little while, or maybe the whole time!!
– Rest in Child’s Pose: You may also go into child’s pose for a spell and then come back into your plank pose.
– X-tra Challenge: If the beginning days are not challenging enough for you, then try doing it on three points, alternately keeping one leg in the air.
– Incorporate Meditation: Before or after your plank session, do sit for 1 minute of meditation.
– Overall Outlook: Be creative, forgiving, and careful as you advance through the plank challenge. Do respect your limits.
– Company: Invite family and friends to join The Plank Challenge – company is a wonderful motivator.
Great Benefits of this Pose:
- Toned core
- Reduced back pain
- Flexibility: muscles around your shoulders, collarbone, and shoulder blades will expand and stretch as will your hamstrings and even the arches of your feet and your toes.
- Improved posture
- Strengthens your upper body, arms, wrist, spine
A Few Tips for Doing Plank:
– Hold your elbows directly under your shoulders and place your wrists in line with your elbows.
– Push your body up into your upper back and keep your cervical spine in a neutral position.
– Brace / contract your abdominals, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.
Just in case – a reminder is needed – here is the plank pose:
All the very best to you in this challenge – and do keep in touch…