Know Your Limits- Modify!

We always say that anybody can take a mixed level and we mean it. But for many of us, it is hard to know our own limitations. During our plank series, don’t be shy to listen to your body. We say “Mind Over Matter”  as in, yes you can do it. But one of my favorite sayings is “take a break and come back stronger”. Form first. So next time you are in a plank series and you feel yourself doing one of the following, stop, put your knees down and hold a perfect form. When you feel strong again, come back and join back in.

When to drop down to your knees:

1.  Sinking in our Middle.

Sagging or sinking our middle is the most common form that needs adjusting.  It happens when we might not be strong enough in our “core” to hold the proper form. However, as we build strength, we are able to hold our middle up and protect our lower back from any pain. When your sinking begins to occur, stop, drop your knees and hold your plank and focus on your breadth and tightening between your hip bones.
2. Hips higher than our shoulders

Another common form we see quite often is hiking of our hips higher than our shoulders. Holding our upper body requires quite a bit of  strength in our upper core (bra area), shoulder and arms.  So as we build that strength, then we are able to hold our body in one straight line. So again, as your hips hike up, go ahead and pull your body forward so that your wrists are under your shoulders.  Drop your knees and lay the tops of the thighs closer to the ground. As you build strength, you can try to straighten your knees for a little longer of a period each time.
3. Arms too far from body or too wide

It is definitely hard to tell if you arms are right beneath you. So as you plank, try to be aware of where your arms and wrists are under your body. If your wrists are right under your shoulders and all the weight is equally distributed over your entire palm and fingers, then you are less likely to feel extra stain on your wrists. Again, if you do, drop down to your knees or even to your forearms to relieve that pressure.
Overall, it is key to know your limits. Pushing too hard can cause pain or injury in back or wrists. Know your limits and listen to YOUR body. Safety and form is a priority and as instructors, we walk around the room and keep an eye on your to maintain that proper form. . So if you are a beginner, new, or recovering from an injury, tell us and we will help you. We want you to feel comforabtle to take any class.

As always listen to your body, ask us questions and we are always here to help you perfect your form, build strength and help you be your better self at the barre and beyond.

 

Sharing Barre Love,

Orlee