Exercise 6: Forearm Plank

Exercise: Forearm Plank

(Called “Plank” in video walk-through)

Instructions: Lie face-down, then lift onto forearms and toes. Keep a straight line from head to heels. Tighten your core and hold.

Provider Tips

• Active glute contraction and scapular stability are key.

• Focus on time under tension.

Clinical Rationale

• Enhances core stabilization: planks engage the deep core stabilizers (e.g. transverse abdominus, multifidus, diaphragm and pelvic floor) which are often underactive in individuals with lower back pain. Improved core strength supports the spine dynamically, reducing mechanical stress during functional tasks.
  

• Promotes lumbopelvic and trunk control: isometric holding in the plank position requires the patient to maintain a neutral spine, training postural control and lumbopelvic stability. Planks help to retrain proper muscle firing patterns, especially in patients with poor motor control or compensatory movement habits.
  

• Low spinal load with high muscle activation: research shows that planks provide significant core activation with relatively low spinal compression, making them a safe option in the sub-acute phase when done correctly

• Builds endurance in postural muscles: Holding a plank position develops muscular endurance in the trunk and shoulder girdle, essential for maintaining upright posture and reducing fatigue-related compensations that contribute to low back pain.
  

• Functional carryover: core stability developed through planks directly transfers to functional tasks like lifting, walking and transitioning between positions. Planks also prepare the patient for dynamic and upright activities as they transition out of the sub-acute phase.
  

• Easily modifiable and progressive: planks can be easily regressed (e.g. on knees or against the wall) or progressed (e.g. side planks, on unstable surfaces or adding leg lifts) based on the patient’s tolerance, control and symptoms.