THE BENEFITS OF PLANK ROWS
This exercise strengthens the muscles that move and stabilise the shoulder, including the lats, rhomboids, trapezius, and rotator cuff. Hence, it’s a great exercise for building some upper back definition and will work well as part of a rehabilitation routine post shoulder injury or surgery.
Plank rows also engage the core, improving your spine’s support network and overall balance and coordination. The fact that you need to shift your centre of gravity throughout the workout adds to the challenge and improves on the benefits.
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HOW TO DO PLANK ROWS
- Grab a couple of dumbbells (2-5 kg, depending on your ability) and get on a yoga or exercise mat.
- Get into the high pushup position with hands firmly gripping the dumbbell handles.
- Ensure your body forms a straight line from your ankles to your head. Tuck your pelvis in and activate your core by pulling your belly button toward your spine.Â
- Raise one dumbbell off the mat by bending your elbow and pulling the dumbbell in toward your ribs.
- Pause briefly at the top of the motion before returning to the starting position.Â
- Start with 8 repetitions per arm in 2-3 sets and gradually work your way up.
If you’re doing this exercise after injury, get your physiotherapist’s go-ahead before adding it to your rehab routine. While it is great for shoulder strength, it is a physically demanding workout that damaged tissues may not be ready for - depending on how much they healed.
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Support your plank rows
Pain and instability may make exercise a challenge; however, if you are experiencing pain in your shoulder, the support and compression provided by Bauerfeind’s OmoTrain shoulder support can ease discomfort and improve exercise performance.
- Compression knit fabric activates the muscle to support the jointÂ
- It works with the brace’s massage pads to relieve pain
- Compression also boosts circulation and reduces swellingÂ
Explore more shoulder supports: Bauerfeind Shoulder Braces
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