Exercise of the Month: Elephant from Plank on the Foam Roller

Aim

To use the core to lift the body upwards from a plank positi

Starting Position

Roller sideways. Come to an all fours position with the knees bent dire

Action

Inhale - to prepare. 
Exhale - engage the powerhouse and tuck the tailbone under so that the pelvis is in a posterior tilt and draw the buttocks up into the air.  The body will form a “V” shape with the head down a few inches from the floor as the buttock lift.  As the buttocks lift, the roller draws closer to the hands and the roller will move further down the shins towards the feet. 
Inhale - to return to the starting position.

Target Muscles

Pectorals, deltoid, triceps, core abdominals, hamstring stretch, adductors, quadriceps, rectus abdominis, scapula stabilisers, gluteals

Watchpoints

• Ensure the core abdominals are engaged throughout and try to maintain a slight posterior pelvic tilt to avoid the tendency to stick out the buttocks (and therefore arch the lumbar spine) as the buttocks are raised
• Maintain the length between the ears and shoulders
• Try to avoid collapsing in between the shoulder blades.  Engage serratus anterior muscle to maintain the distance in between the shoulder blades
• Maintain connection in the inner thighs
  
• Try to maintain engagement of the quadriceps to prevent the knees from bending
• As the buttocks lift, try to avoid the tendency to lean the body weight forwards

Contra Indictions

This exercise places extra stress on the wrist and shoulder joints.  Take extra care when attempting this exercise for certain clients with problems in these joints as it may prove unsuitable for them.