{"id":8388,"date":"2022-01-31T18:58:18","date_gmt":"2022-01-31T18:58:18","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8388"},"modified":"2022-01-31T19:03:13","modified_gmt":"2022-01-31T19:03:13","slug":"a-plank-for-shoulder-stability-and-the-posterior-core","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/a-plank-for-shoulder-stability-and-the-posterior-core\/","title":{"rendered":"A Plank For Shoulder Stability And The Posterior Core?"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This deceptively challenging plank variation improves shoulder and scapular stability, and strengthens the posterior core muscles.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Supine Plank For Posterior Core\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/iNj2jj5P9EE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place each elbow on a bench or other stable surface, and point your forearms up towards the ceiling. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Set yourself up so you are in a single leg bodyweight hip thrust. Your head, torso, and hips should be in a stacked position. Your chin should remain tucked and neck in a neutral position.\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your shin in a relatively vertical position.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt), and squeeze your glutes.\u2063\u2063\u2063 \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Press your elbows into the benches\/drive your body towards the ceiling and retract your shoulder blades (move each one in towards your spine). \u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold for the target amount of time. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, maintain this press. You should really feel the muscles around your shoulder blades, and the back of your shoulders. \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to collapse. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms \u2063of breathing, do what works and feels best for you. \u2063 \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7773\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This deceptively challenging plank variation improves shoulder and scapular stability, and strengthens the posterior core muscles. Coaching Tips: Place each elbow on a bench or other stable surface, and point your forearms up towards the ceiling. Set yourself up so you are in a single leg bodyweight hip thrust. Your head, torso, and hips should be in a stacked position. Your chin should remain tucked and neck in a neutral position.\u2063 \u2063\u2063\u2063\u2063\u2063 Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.\u2063 \u2063\u2063\u2063\u2063\u2063 Keep your shin in a relatively vertical position.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 Take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt), and squeeze your glutes.\u2063\u2063\u2063 \u2063 \u2063 Press your elbows into the benches\/drive your body towards the ceiling and retract your shoulder blades (move each one in towards your spine). \u2063\u2063\u2063\u2063\u2063\u2063 Hold for the target amount of time. For the duration of the exercise, maintain this press. You should really feel the muscles around your shoulder blades, and the back of your shoulders. \u2063\u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate. For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 \u2063 For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to collapse. For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 \u2063 In terms \u2063of breathing, do what works and feels best for you. \u2063 \u2063\u2063\u2063\u2063\u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8390,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,34,851,592,23],"tags":[182,802,840,425,878,875,500,811,1396,266,648,649,1284,1049,1047,1178,1285,1050,1048,1179,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1043,1025,1042,899,906,900,903,958,960,891,957,959,890,1141,1150,1143,1149,1140,1142,1139,1144,1152,1154,1155,1151,1147,1153,1146,1156,956,955,882,886,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,1024,1041,1023,1040,1021,1038,1022,1039,907,859,183,874,881,271,860,173,880,872,883,516,237,884,876,697,696,483,480,65,384,898,581,66,479,1283,1046,1282,1045,667,1138,1137,272,1148,1145,635,961,954,290,879,967,1397,970,776,443,754,1018,1031,1030,333,1029,1028,1027,1044,511,1052,1053,1051,1020,317,470,298,467,845,1019,762,747,437,671,670,873,818],"class_list":["post-8388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-glute-exercises","category-home-workouts","category-minimal-equipment","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-back-exercise","tag-back-exercises","tag-back-workout","tag-back-workouts","tag-band-exercises-for-rotator-cuff","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-exercises-for-shoulders","tag-band-workout-for-rotator-cuff","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-band-workout-for-shoulders","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-mobility-for-athletes","tag-best-exercise-for-shoulder-stability","tag-best-exercise-for-shoulder-stability-for-athletes","tag-best-glute-exercise","tag-best-glute-exercises","tag-best-glute-workout","tag-best-glute-workouts","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-lower-trapezius-exercise","tag-best-lower-trapezius-exercise-for-athletes","tag-best-lower-trapezius-exercises","tag-best-lower-trapezius-exercises-for-athletes","tag-best-lower-trapezius-workout","tag-best-lower-trapezius-workout-for-athletes","tag-best-lower-trapezius-workouts","tag-best-lower-trapezius-workouts-for-athletes","tag-best-mid-trapezius-exercise","tag-best-mid-trapezius-exercise-for-athletes","tag-best-mid-trapezius-exercises","tag-best-mid-trapezius-exercises-for-athletes","tag-best-mid-trapezius-workout","tag-best-mid-trapezius-workout-for-athletes","tag-best-mid-trapezius-workouts","tag-best-mid-trapezius-workouts-for-athletes","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-best-shoulder-exercise","tag-best-shoulder-exercise-for-athletes","tag-best-shoulder-exercises","tag-best-shoulder-exercises-for-athletes","tag-best-shoulder-workout","tag-best-shoulder-workout-for-athletes","tag-best-shoulder-workouts","tag-best-shoulder-workouts-for-athletes","tag-butt-building","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","t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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A Plank For Shoulder Stability And The Posterior Core?<\/title>\n<meta name=\"description\" content=\"This deceptively challenging plank variation improves shoulder and scapular stability, and strengthens the posterior core muscles.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/a-plank-for-shoulder-stability-and-the-posterior-core\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Plank For Shoulder Stability And The Posterior Core?\" \/>\n<meta property=\"og:description\" content=\"This deceptively challenging plank variation improves shoulder and scapular stability, and strengthens the posterior core muscles.\" 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