Stuart MacGill, a professor at the University of Waterloo shares that it is useless to hold a plank position for more than 10 seconds. The Spine Biometric professor further adds that there isn’t a use of planking other than making a record. All through the process, you rest your weight on the forearms beneath the shoulders where the body is straight from head to toe. Fitness experts claim that planking improves posture and is an ultimate stomach sculptor. How long a person holds a plank position relies on body strength and endurance. The side plank and curl-ups increase muscle strength and endurance around the spine.
Dan John, the leading Strength Coach, sets a benchmark for planking and states that planking beyond 2 minutes is of no use. Bradley Tinklin, an accredited strength and conditioning coach, makes clear that planking should feel right all throughout the process. Put the focus on how you feel rather than how long you hold a position. Undoubtedly, planking is a common exercise done in the gyms and homes alike. The popularity seems to have surged recently. Planking tones and strengthens muscles all across the body. This is the chief highlight of planking, but there are side effects too.
Is planking dangerous?
As per the health experts, it may be dangerous to hold a plank position for a long time. When you are balancing on your elbows and toes, it can cause instability, for you tend to tighten both back muscles and your tummy. Again, to make this happen, you got to use deeper muscles than the abdominal muscles. The deeper muscles are the muscles of the pelvic floor that support traverse abdominis and bladder that ultimately supports the back. The perfect time duration to hold a plank position is 10 seconds. Holding it longer may cause pain at the back. Putting pressure on the lower back can again lead to lifelong back conditions.
Planking can affect vital organs of the body
Regular planking can cause excruciating pain in the chest. It may start from the shoulders and move to the arms. Yes! Planking can inflame your gullet or oesophagus. The pain gets worse if you don’t listen to your body. Women who complain of excruciating pain on their breasts are diagnosed with costochondritis, an inflammation of cartilage, joining the ribs and the breastbone.
Who should not do planking?
- Planking is not fit for pregnant or lactating women. Menstruating women must avoid it.
- Patients with joint instability, loose ligaments, arthritis, and tennis elbow cannot engage in the planking
- People with heart conditions must not plank
- Planking can worsen back injury and joint condition
- People with high blood pressure must avoid planking. Planking can further pressurize your abdomen.
Do different kinds of planking exercises to prevent straining a particular region of your body. Side planking is challenging for many. For the ones who are obese can balance body weight on knees rather than on toes.