THE PLANK - To advance ... constantly revisit the ‘basics’.
My Plank has evolved over the years, where long holds used to be the goal it is now about finding internal locks, engagement and space (as well as an endurance element).
The ‘straight line’ scapula strength that can be attained using a plank position correctly, is highly applicable to many movement patterns, that require an interaction with the floor.
‘Protraction’ through the scapula helps to create stability where as a non engaged ‘retraction’ can potentially cause injury and a destabilisation of that region.
Since I started hand balancing I have been using this variant - the ‘Top of Foot Plank’ - as it really fires up the front of the body (anterior chain) working from the toes all the way up to the head.
This position requires a slight posterior tilt of the pelvis, engaged ‘Glutes’, legs together (adduction), front ribs drawn in, ‘Quads’ engaged and a clean protraction through the Scapula ... flat hands, neutral neck position etc etc.
Build up slowly to this as a certain amount of mobility will be required to get onto-the top of the feet - try kneeling onto the shins and feet and using one hand at time lift the knee to stretch the top of the foot and Tibialis anterior.
To attempt the plank - try one foot at a time while the other stays in the normal (toes curled under position).
Build up slowly and get creative with ‘the plank’ to challenge the body from multiple angles.
Where you can wear sweatpants..white socks🙄...have messy hair..no make-up..can swear like a man...do basicly-nothing-at-all...dance like no one is watching...in short:do whatever you want😃!! The above you can do in public too...i know!!! #home#base#dowhatyouwant#noboundaries#feelfree#happyplace
Sup Stranger ! 🧚🏻♀️🧙🏻♀️ (English below) ❗️🖤 Ostatnie tygodnie były dość napięte, szykowałyśmy się do wylotu, zaliczaliśmy egzaminy i ogarniałyśmy koncerty. Generalnie wszystko na ostatnią chwile. Ale jako że już jesteśmy na miejscu (od w sumie tygodnia) i mamy chwile czasu to może się przedstawimy! (Zapomniałyśmy o tym) a potem udostępnimy kilka postów odnośnie 2 koncertów ! No więc ja jestem Natalia (ta brunetka, tak to ja) czyli team Basic (raise your hands Queens and Starbucks lovers ) a team Grunge (Rock N’Roll is not dead) rerezentuje Aleksandra (Ola, ta ruda) obie jesteśmy pełnoletnie, niezależne i ciekawe świata. Co więcej mogę powiedzieć.. w sumie nie wiem. Może kiedyś rozszerzymy temat naszych osób, ale to za jakiś czas. Jeżeli się podoba zapraszam do kliknięcia „obserwuj” u góry 💥❗️ Sup stranger ! 🧙🏻♀️🧚🏻♀️ 🇺🇸❗️🖤 Past few weeks had been craaaaaazy. Long story short-we had been packing for our trip,we had been going out (concerts!) and passing our exams. Basically everything last minute. BUT! The most important thing is that,that we’re finally here! How you doing Minnesota? So we thought -Hey,it’s a great moment to introduce ourselves and then post a few things about our adventures(stay tuned) I’m Natalia-team Basic (raise your hands Queens and Starbucks lovers ),brunette if you’re wondering which one is me, and the redhead? Ladies and gentlemen-Aleksandra (Ola)-cool guitar solo please)Team Grunge-Rock N’Roll is not dead! What else...well just click on this cute little button(follow)and join our team of independent, adventures creatures 🙌🏻❗️ #queen#yas#bloggers#travelerblogger#concert#grunge#basic#picoftheday#polishgirls#usa#poland#alternativegirl#aesthetic#rocknroll#rapmonster#noboundaries#doubletrouble#sistafromanothamista
Remover of obstacles 🕉
When it's seen that seperation can't be found anywhere in experience - then ALL of this we call life is seen as self.
This is the REAL SELF not the illusory egoic self.
Only then can problems, challenges and suffering cease to exist.
Regardless of what appears it is seen to be oneself and therefore cannot be experienced as an obstacle, problem or challenge.
2 months in China, more than 60 days without social media, and daily internal practice has given me much opportunity to minimalize distractions and pay attention to what nature is communicating.
Jesus statue is in the meditation garden, near his grave. You can sit there as long as you like. I sat w/ three old fellas for a good while, the only others not staring at iPads they give everyone taking the tour. They told me Elvis had multiple TVs in his living room because he had a habit of shooting at them when he was upset. #goodhabit#beReckless#teamElvis
Finally got the “you must be expecting multiples” remark today 😆🙈 Mamas, what are some of the funny or blunt things others said to you during pregnancy?
573 118772 days ago
Are you bold enough to wear a two piece set that shows a teensy bit of your stomach? 🤣😅🤷🏼♀️ I’m in LOVE with this look but I’m on the fence about actually buying it. 🤪 Only $16.92! By #NoBoundaries In stores and online, link on the blog and in stories! (Polka dots are out of stock online 😢) The back is super cute too! Swipe to see it! Noteworthy: I have a long torso so maybe it’s not even supposed to show your midriff?!?! 🤷🏼♀️ #whoawaitwalmart#Walmart@walmart#nobo
206 314311:47 PM Jun 15, 2018
That’s it from the NatWest Test Series #NoBoundaries
Boundaries smashed by @englandcricket on the pitch and sixes hit by fans on our VR Experience helped raise £25,000+ for our partner @Chance2Shine, to help celebrate and protect the diversity & inclusion of cricket
Chance To Shine Street participant Mohammed Nagdee joined us on stage to receive the cheque from @root66 .
Well played @englandcricket and @therealpcb. Congratulations to man of the match @josbuttler and player of the series Mohammad Abbas