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Yoga for Athletes – Side Plank

side-plankSide Plank is an excellent way for athletes to build strength

This is an excellent visual on the goings-on of side plank. For those that are interested, the yoga name is Vasisthasana.

I’ve recorded a video for you on the in’s and out’s of this wonderful pose.

Athletes check out the plethora of benefits:

  • Great for developing/maintaining shoulder strength for the athletes. Or rehabbing an athletes injured shoulder. When done with proper instruction, the athletes can learn to activate and stabilize the shoulder girdle in a very strong and positive way. Working to external rotate as well as internally rotating the forearm which is on the mat, helps to “co-activates” the infraspinatus and teres minor (external rotation) and the subscapularis (internal rotation) muscles of your rotator cuff.
  • Good place to work to develop core strength, and to learn how to put the entire kinetic chain together. Foot to trap. By pressing the edge of your lower foot/side of the foot into the mat, and then gently draw it upwards towards the shin to “evert” the foot activates a series of muscles-including the “lateral subsystem”, which connects yours shoulders and legs to your core. When you press the side of your foot into the mat, you activate the peroneus muscles as well as the abductor muscles up at your hip (the TFL and gluteus medius). These muscles have a fascial connection to your abs, specifically the external oblique (which attaches to the rim of the pelvis). The external oblique connects to your shoulders via the serratus anterior muscle. The serratus anterior is a scapular stabilizer that works in concert with the rotator cuff. So the whole operation helps to integrate your feet, legs, pelvis and lumbar–all the way up to the shoulders.
  • Will slim down the athletes waist. 🙂
  • Can give the wrists a much needed rest if you are an athlete new to yoga.
  • Can help athletes to identify imbalances in the core/shoulders one side to the next. And also provides you with the pose to work on to even things out. This will benefit the athlete in a really big way in the pool especially, but in general as well.

Thanks for the picture, Daily Bandha.

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