Welcome to ultimate training to better mark the disc. Starfish planks are excellent for functional strengthening after coming back from injuries involving the rotator cuff, shoulder, elbows, neck and back, hip and groin strains. First, engage your inner core by making yourself skinner at the waist line, then with your core engaged move into the plank position. Then bring the right hand and foot out to the right and back again, repeat this ten times. Then repeat it on the left side and do a total of three sets of ten for each side.
Home exercising can be just as effective as going to the gym by using household items such as a medium-sized towel. Check out the exercises below for a full body work-out:
In a plank position with a towel under both feet and maintaining a neutral spine, walk forwards by placing one hand in front of the other for 10 to 20 steps.
Find where the hairline ends to locate a noticeable “bump” on the back of your neck. This is the spinous process for your 2nd cervical vertebrae. Place the edge of an unrolled towel on this spot, then cross your hands over, making sure the top hand is on the same side as the direction of rotation (e.g. right arm will pull towel downwards towards the middle of the chest if you are turning LEFT). Complete a pain-free rotation 3 times in each direction per day.