Massage Therapy Journal Winter 2025

Winter 2025 • 55

Plank Variations (Full Plank, Forearm Plank, Half Plank Pose) Instructions for each option : • Forearm plank : Position yourself on your forearms and press through your toes, keeping your body in a straight line. Engage your core and hold for 10–20 seconds, gradually increasing the duration as strength improves. • Hand plank : Position yourself as if about to do a push-up, with your hands directly under your shoulders. Keep your body in a straight line, engaging the core. Hold the position while maintaining a neutral spine. • Half-plank : Begin in the forearm or hand plank position but keep your knees on the ground. Ensure your body forms a straight line from your head to your knees, engaging your core throughout. This is a gentler variation for building foundational strength and improving form.

directly under hips. Extend your right arm forward and left leg back, keeping the spine neutral. Hold for a moment then slowly return to the starting position. Alternate sides, repeating 10–12 times on each side. Make sure to keep your pelvis level and lower abs engaged. This exercise improves core stability and spinal alignment. Clamshells with Inner Foot Pressure Instructions : Lie on your side with knees bent and feet together. Press the inner edges of the feet together and slowly lift the top knee. Make sure your feet remain together. Lower the knee back down with control. Repeat 10–12 times on each side. Clamshells strengthen the gluteus medius and help improve pelvic alignment.

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