Upper body plank side to side band walks

This is an instructional video to correctly demonstrate Upper body plank side to side band walks

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. If you need to improve the strength, stability and endurance around your abdominals, shoulders and lower back then this is an excellent exercise
  2. Remember this exercise should be pain free during after and the next day
  3. Loop an exercise band around your wrists
  4. Kneel down onto your knees and rest both hands onto the floor, your hands should be under your shoulders and shoulder width apart.
  5. Next lift your knees of the ground so that you are on your toes and lift your pelvis until your body is perfectly straight and hold this position throughout.
  6. Common mistakes are having your bottom up in the air or letting your hips drop causing your back to sag.
  7. Next step one hand sideways out to the side as to apply tension to the band
  8. Once this hand comes back down then move the opposite hand to join it.
  9. Then repeat in the opposite direction.
  10. Adjust the tension of the band to make the exercise as hard as you need and add tension over time to progress.
  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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Online Physiotherapy

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).