Physiotherapy strength exercise guide
This programme offers exercises to aid your fitness and wellbeing. It is provided by KMPT Physiotherapists. As we have not met you or assessed your personal fitness level and risk factors, please ensure that you check with your doctor or medical professional to complete the ‘fitness to exercise’ assessment form prior to starting this exercise routine.
- Publication date:
- 01 April 2020
- Date range:
- April 2020 - April 2021
Introduction
Elbow plank and side plank
Elbow plank
Target: lower back and core muscles
Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from
head to toe.
Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.
Tips:
- Don't allow your lower back to sink during the exercise.
- You should be looking at the floor.
Side plank
Target: lower back and core muscles
Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.
Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise.
Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat the exercise on the other side.
Tips:
- Keep your hips forward during the exercise.
- Don't let your lower back sink.
- For an easier version, perform the side plank with your knees on the floor.