Knee Plank ups

This is an instructional video to correctly demonstrate Knee Plank ups

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Pecs, Anterior Deltoid, Triceps and core
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In kneeling, place your hands on the floor, slightly outside shoulder width apart.
  5. Spread your fingers slightly out and have them pointed up in the direction of your head.
  6. Engage your abdominals to keep your back straight throughout.
  7. To make the exercise easier bring your knees closer to your hands and to make it harder take your knees further away from your hands.
  8. Next, on one arm at a time bend your elbow to lower your opposite side down onto your forearm
  9. Then bring the other arm down to rest onto your other forearm also.
  10. Next take one arm off the floor and place you hand down in the start position and then do the same with the remaining arm so you are back in the start position then repeat the process again.
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).