by “The forearm boards are amazing in building shoulder muscle strength and posture, really challenging our core, while also removing any unwanted weight from the wrists,” says Brian Spencer of East River Pilates in this week’s episode. The right way. You will also feel this full body exercise on your legs, buttocks and chest … but not on these wrists.
Like the traditional plank stance, mastering the forearm plank is a bit of an art – and Spencer wants you to be wary of some faux pas.
Mistake # 1: Throwing your head down
Instead, keep the back of your head in line with your spine. You will know that you have the right position if you look a little ahead of you towards the top of your carpet.
Mistake # 2: Loss on the shoulders
Correct it by pushing the forks down to the ground to rise between the shoulders. Also, make sure that you do not lean too far forward or backward: Your shoulders should be aligned just above your elbows.
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Mistake # 3: Let the hips get tangled
Instead of wrapping or bending your lower back, hold it in a neutral position — you should feel your lower abdomen flare up to bring your body into the correct position of a long line from head to toe.
All of these tiny modifications will keep your body safe as you strengthen your core. After processing the most common mistakes with the forearm board pose, you are ready to do the whole thing the right way. Make sure you watch the entire video to achieve a perfect plank shape on the forearm (and save these nuts in the process). Then you are ready for wherever you go for yoga, pilates or strength training.
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