Planks should not be performed with a neutral spine, they are designed to be an anterior core exercise. I know all of the so called “experts” say that a neutral spine is a “safer/more functional” position, but it’s simply not the case in application or practice. I know quite a few Physios who were taught the same thing, only to realize that this is incorrect when they were exposed to the correct method of performing planks (which is with a “hollow” spine/PPT, protracted scapulae, and at least slighty flexed lumbar spine).
Arches are far, far more functional, challenging for the extensors, and specific to the OP’s needs than neutral planks. And seriously, who has sex with a their pelvis held in a neutral position the whole time instead of rocking between an APT to PPT (or at least Neutral to PPT)?
The OP asked for opinions on what might be wrong with his back, I didn’t just walk up to him out of the blue and start diagnosing him unsolicited (this is an Internet forum). His description was that his back wasn’t so bad when he was standing (in hip extension), but got worse when he sat down (hip flexion), which signifies that he likely has one or several hip extensors that is limiting his ability to APT. So, I suggested that he test his flexibility in all of the potential muscles which might be limiting his hip flexion/ability to APT to see if he could figure out which one to focus on stretching (with the added benefit that he would hopefully also learn/realize that stretching all of those muscles would more effectively improve his hip flexion ROM faster than simply trying to stretch the hamstrings directly right from the get go).
I don’t see how that is
- going to be detrimental to his health
- diagnosing him
- really in opposition to your suggestion that his hamstrings may be shortened thus leading to his excessive PPT
And as far as my warning to him, in his OP he stated that he was having discomfort in his left testicle and pelvis while laying down. To me that suggests that something is wrong. I have trained quite a few people who have postural issues which never bothered them in their youth, but always wind up causing chronic pain or worse yet injuries once they hit middle age or become seniors. At that point it’s a long, much more difficult, and in some cases even impossible road back to correct body mechanics. So, yeah, I stick by my assertion that the OP should attempt to fix his postural issues now rather than wait until he does experience pain or injury later down the road.
As the old saying goes “an ounce of prevention is worth a pound of cure”. Why wait till he has pain or injures himself if he could potentially prevent that from happening?
Again your lack of biomechanical understanding limits your interpretation of the plank. I am not entirely sure why you delve into discussing safety of dynamic positioning and postural safety since in this instant it is completely irrelevant. Your arguement for functionally safe pelvic positioning is meh, it is not proven which is safer as yuri verk argues for dynamic pelvic positioning during exercise while many of today’s biomechanical experts believe maintaining a neutral spine is safer.
You sound like an exercise physiologist so you must be familiar with the 3 points of contact. Planks are taught with this method aka a neutral spine. It is biomechanically almost impossible to be in a true ppt while in this position and not to mention the abs and hams/glutes are actively insufficient to produce a true post tilt, hence why true ppt involves hook lying or quadraped. I’m not sure why I have to repeat this for a third time but planks are simply not just an anterior stability exercise, way too simplistic it doesn’t matter what it was designed for it matters what it does …and that’s produce cocontraction around the pelvis hence the emg study. I agree with many people doing planks wrong, some sag into an atp while other produce way too much lumbar flexion (ppt the pipe would not lie flat and touch the 3poc), the technique u describe is very similiar to the description of a neutral pelvis.
I’m not gonna argue again for which I think is more functional (in this instance) its apples v oranges, both are fruit and in my original post I said planks etc. Not being mutually exclusive. I don’t see why op can’t do both
You sound very intelligent but turning this into a peeing contest doesn’t do this any justice. No one cares how many people you ve supposedly cured etc. All the instances u described curing people involved having the person in front of you, and being able to properly perform an examination and evaluation. My favorite portion is where you state, “chronic pain or worse yet injuries once they hit middle age or become seniors”, riveting that middle to elderly people have back pain, can you solely attribute that to poor posture as you stated “always”. I feel more inclined to believe that it is more of a combination of posture, lifestyle, increases in obesity, increased lifespan, increases in co-morbidities, smoking, etc. I’m not sure how your not recognizing the fact that your offering suggestion and correction for something you have no idea what the cause is, and therefore have no clue how to correct while potentially altering OP’s mechanics (which may not need altered) and could lead to injury (which he currently does not have). A more simplistic and easier approach is for OP to learn how to create a neutral alignment and maintain it from standing to sitting via neuromuscular control, which disregards cause and focuses on endpoint. Not sure what the testicle point is ??? Not sure why you mentioned this as op already stated he has an inflammed epipydidemis. Are you going to correct that with postural intervention or are you implying causation poor posture causing inflammed testey.