Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Plank: hip extension

X3

Summary:

Plank exercise incorporating lumbar spine stabilizers and hip extensor muscles. This exercises may not be appropriate for those with specific shoulder weakness or problems.

Description:

NOTE: A basic plank exercise needs to be mastered before this exercise can be considered.

  • start in a push-up position, but instead with the elbows bent, resting on the forearms
  • maintain a neutral spine position, keep the hips in line with the spine and lower extremties as well
  • maintain proper scapular position and control (ie: keep scapulae resting snug agianst ribcage).
  • maintaining the neutral spine and pelvis position, lift one leg by extending the hip, keeping the knee straight, moving in a controlled manner
  • return to the leg to the start position
  • alternate sides, and repeat as instructed

Tags: plank, advanced, hip extension, spinal stability, scapular, core, multifidii, multifidus, erector spinae