devchengkalath.com Full Side Plank Core Fitness Physiotherapy Exercise Described by Toronto Physiotherapist Dev Chengkalath This is an excellent exercise to activate your core muscles while minimizing compressive loads through the spine. If you are suffering from mechanical low back pain, this may be one of the types of muscle activation movements you need to get yourself pain free. Lying on your side, braced on your forearm, your feet in staggered stance position, with the upper leg forward and the lower leg backwards, bring your hips off the ground. Keep a nice straight line through the torso from head to feet. Maintain your neutral spine (no excess arching or rounding), with abs contracted and braced. Breathe normally. You can alternate your stance by switching the position of your legs. Make sure you don’t allow any sagging through your torso or allow your hips to stay flexed. Hold for the desired time and lower back to the starting position under control. Repeat for the desired number of sets and repetitions. Key Points: -always work within pain free zone -stagger your legs to maintain balance -keep a straight line through your torso, from head to feet -maintain neutral spine -breathe normally -don’t sag through your torso or stay flexed at the hips -lower under control and repeat