Here are some adaptations to the Plank for all degrees of mobility
- Knee lifts-In a wheel chair or seated, raise both or alternating knees for the allotted amount of time on the calendar. This will engage your core.
- Arm raises– In a wheel chair, seated or standing, reach your arms straight out in front of you and keep them there while holding a light object (ball, towel etc.). The straighter you are able to sit up the more your core will be engaged and your chest, back, and shoulders are also working. Follow the allotted amount of time on the calendar.
- Cobra Pose-Yoga pose that begins flat on the stomach and lifts up onto the elbows, hold for the allotted amount of time on the calendar. This will help to open up the chest and stretch the stomach/lower back muscles. Each person can modify their hinge at the hip for varying degrees of mobility.