Introduction to Pilates for People with Spinal Fusions

Focus Exercise Video SF: Plank Preparation

This video is one of the focus exercises for the week.  Try to repeat it 2-3 times before our next class together.

Planks are a wonderfully challenging exercise for people with spinal fusions! Sometimes they are too challenging, and it’s tough to figure out how to build up to a full plank. Allow me to introduce you to the Plank Preparation also known as Quadruped Plank. They are a whole-body movement that require weight bearing through the upper extremities and core control. Planks are done in a neutral spine, neutral pelvis so no modifications are needed.

0:00 Introduction
0:19 Plank Preparation or Quadruped Plank
3:24 Closing Remember to continue to breath during your plank position.

A few cues for the breath:
⭐ Breathe in to elongate from your sits bones out through the crown of the head reaching toward the front space. On the exhale maintain the elongation.
⭐ Breathe in and imagine the ribs widening out to the side. On the exhale maintain the expansion.
⭐ Breathe into the concavities and keep them expanded on the exhale.

Inspiring health and happiness!