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: prone



A basic isometric stability exercise focused on spinal and scapular control. This exercises may not be appropriate for those with specific shoulder weakness or problems.


Mastery of an effective plank provides a foundation for more challenging core exercises.

  • start in a push-up position but resting on bent elbows instead.
  • 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).
  • hold position for designated time, and always breathe normally.

Tags: plank, isometric, spinal, stability, scapular