<p>OK, that second one was hard.</p>
<p>About a week ago, I was slowly increasing my time, and feeling stronger. But a shoulder, previously injury prone, became sore in the process. I was carefully maintaining time, but mentioned to my massage therapist, who proceeded to really work on it. Only more tenderness ensued, and I have felt the need to let things settle before proceeding with any shoulder involved exercise. </p>
<p>Carry on, those of you still functioning!</p>
<p>I went out of town for 4 days and I did not do a single plank. I am not sure where I will start today. Depending on how the body feels I think I will go back to 45 seconds and go from there.
I like the idea of breaking up the longer times into two parts.</p>
<p>I did the first 60-second plank of the day this morning. Why is it still so hard? Harumph.</p>
<p>Spoke w trainer today about this. He noted that a 30-second plank is the max you should do. After 30 seconds, toxins are released into your blood. To ensure a strong core, you should do at least 3 of these with a 30-60 second break between them. He noted there’s also research that suggests you get the same benefit with only 10 seconds, although I find it takes at least 10 seconds to settle into the position.</p>
<p>did 45 second
Also 20 seconds on each side
also did 20 counter top pushups
When I went to PT they had me do 3 sets of 25 seconds each. I might go back to something similar.</p>
<p>Did the second 60-second plank. Phew. I like the 30-second increment idea. Maybe I’ll try that.</p>
<p>So I just did the last day of 90 seconds. My abs are doing just fine and could definitely go longer without a struggle, but my upper back is really hurting now. A little the last couple days, but quite a bit today. It’s at the base of my neck/between my shoulder blades that I am uncomfortable. I am always tight through that area (computer hunch), but this is more than tight. Any suggestions about what might be wrong with my form? I’m doing it with my forearms on the floor. I tried moving my elbows closer to my body (realized I was reaching out a little) and that helped a bit but something else must be off.</p>
<p>No real advice, College. My knee was hurting for a while, and I had dh watch me to see what was up with my form. He said my legs were too wide. I corrected that and have felt better. Maybe have someone check your form as you may be do something you don’t realize.</p>
<p>Today was my first day at 150 seconds, so I broke it up as 45 seconds, one minute of rest, 45 seconds, two minutes of rest, 30 seconds, one minute rest and another 30 seconds. I found it really manageable and could hold my form, but it still got my heart rate up.</p>
<p>college4K, I second getting a review of form. I also am a proponent of warm up the area first. Do a few shoulder shrugs, and arm circles and neck rolls before you start and after you do the plank. You can also do little things to THINK about relaxing then tightening the area that hurts while you do it. You don’t have (IMHO) to be as still as a plank. Little movements provide a little relaxation to the muscles.</p>
<p>I barely made the 90 as a whole, so I am behind schedule. But still trying, which is better than just falling off the wagon so to speak. For exercise “Something is better than nothing” has always been my motto.</p>
<p>Thanks, esobay. I have an empty nest now, so I’ll have to solicit the cat’s opinion about my form! ;)</p>
<p>I did catch myself holding my breath a few times, so I have remedied that issue. I do another exercise after the plank that requires me to lie flat on the floor before starting and I do get that whole snap-crackle-pop down my back as my alignment straightens out - I may switch that one to first in line so that I can get any kinks out before planking. Any other suggestions about what might be off would be appreciated.</p>
<p>College4K - I have no training in this area, but I would think if you are feeling pain in your back and your neck then you should take a day of rest and then do a week of 60 seconds to build up more strength or break it up into 2 45’s.</p>
<p>Thanks, Kajon. After the way I feel today, I will definitely do that.</p>
<p>That is crazy! My trainer has me do 60 second planks all the time and I have never heard that about toxins released? Where did they get that from? I have been doing planks for at least 2 years with my trainer and Bootcamp class.</p>