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HW 30DYC: Day 27 Planking Series
Because I have already discussed planking in ‘Day 7 Core training’ I will place an important addition to my post ‘Day 7 core training, planking post’ here, namely: after planking or during practice, always stretch the muscles that run over your wrists and shoulder joints to prevent injuries.
The wrists: stretch to the opposite position then you are in plank. You will feel this in the front of your forearm. You can do this, for example, by making a
– Prayer pose in front of your heart with the backs of the hands against each other (reverse namaste). or
– by placing the right hand with the back of the hand on the mat in quadrupedal position. Then you can give extra pressure on the fatty part of the right thumb with your left hand, try to stretch your right arm a little more and turn your right elbow outward. (same with left hand) or
– by giving yourself exactly one hand where the left palm comes on the back of the right hand. Then you extend the right arm forward and hold the right hand with the fingers pointing downward. The left hand and stretching of the right arm causes your wrist and the muscles on the forearm to stretch.
The Shoulders: stretch to all directions but especially to the frond, so on your back, (By doing puppy pose and reverse plank / table top during your practice you will already cover the other stretches.)
– in sitting with legs bent box pose with the arms (where arms are bent , back of hand of right hand is against the outside of right knee and the left hand above the right elbow grasps the upper arm and pulls it in). -> stretch to end rotation shoulder in 90 degrees Or
– Chinkenwing pose in sit knees bent where you make a fist with the hands, place it with the back of the hand against the side of your ribs, then bring the elbows forward and try to put them between the knees, now bring the legs gently together -> Stretch into endorotation shoulder 45 degrees.
– Make Eagle arms (stretch shoulder in exorotation, 90 degrees) See picture -> sit in easy pose or stand straight. Give yourself a hug and try to encompass both shoulder blades with your fingertips and pull them extra forward, try to pull your left shoulder blade forward a little more than your right. Release the hands and bend both arms to 90 degrees, (back of the forearms come together), Now try if you can with the arms in this position place the palms together, and bring in front of your face. Try to look past both sides of your hand with as wide a view as possible while staying centered. It takes practice and some wringer, but you can be sure you are stretching enough. 😉 Also an immediate tip, take it easy and don’t try to do everything at once.
In addition, it is also recommended to strengthen the muscles in the fingers by making finger bridges in quadrupedal position because in this way the wrist and hand muscles become stronger in synchrony and there is no imbalance in the wrist joint.
And of course you can stretch all the other muscles involved during planking aswel, aka your whole body 😅
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3 Replies
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love it! I just am not sure what you mean here: Chinkenwing pose in sit knees
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LOL it’s a name I made up myself which describes for my idea the best how it looks like, or how I feel myself while doing it…
Sit legs bend, feet on the floor, knees pointing 45degrees upwards, spine straight. Make fists with the hands and place them with the back of the hand at the side of your rib cage. Bring your elbows forward and try to place them at the inside of your knees. Now try to bring the legs closer to the midline. The closer you bring the legt (with the arms) to the midline the more stretch in shoulder endorotation you get in the shoulder muscles on the back and the wrist extensors.
Maybe you know a different name for it.. but in the video Dashama (or others) didn’t mention the name yet…
In Belgium this is more or less how we would ‘play a chicken’ as a kid (without putting the arms between the legs 😉
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I love it!!
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