28 Day Plank Challenge

On the 9th of January I invited our practice members to join me in a Plank Challenge on our facebook page!  This was inspired by the new year (as so many things are at the beginning of the year!) and a desire to do something together.

The plank is a wonderful functional exercise that builds core strength.  This in turn helps to improve our posture which is vital to the health of our nervous system.  The nervous system is the controlling system of the body – every organ, tissue and cell relies on functioning signal from the nervous system to perform its tasks. Interference of nervous system signal – what we term a chiropractic subluxation – affects the optimum functioning of our bodies and thereby our general health and well-being.  So good posture contributes to a healthy nervous system which means you are healthier!

So back to the plank!

I started the challenge in the full length position with my arms straight – this is quite a challenge!  What was wonderful was the support and comments I received and I had to think about a few questions that were asked.
Shouldn’t I be doing this on my elbows?  Asked one of my friends.
Yes – this is more difficult and I will do the challenge again in this position!  I wanted to start where I was comfortable – with the hope of actually completing the challenge.  But this does raise the point of being aware of body position while in the plank position.
 

• Your neck should be in a neutral position, keep the chin slightly tucked to extend the back of the neck to reduce strain.
• You should be able to place a rod along the spine and the back of your head, between your shoulders and your bum should all touch the rod.  If you’re doing the plank on your elbows this line should be parallel to the floor.
• The legs should be straight, don’t bend the knees with the feet perpendicular to the ground the heels shouldn’t tilt in or out.
• Common mistakes include dropping the pelvis down, arching the back or sticking the bum in the air.  Holding the stomach muscles by drawing the belly button towards the spine helps to prevent these from happening.
• My challenge to you is to join us – for 28 days do a plank, you don’t have to follow the times, do what your body can cope with.  Enjoy the feeling of doing something consistently for a period of time.  Post on the Facebook page and let us know how you’re doing.

28 Day Plank Challenge
DAY    TIME
1&2    20 sec
3&4    30 sec
5    40 sec
6    rest
7&8    45 sec
9&10&11    1 min
12    90 sec
13    rest
14&15    90 sec
16&17    120 sec
18    150 sec
19    rest
20&21    150 sec
22&23    180 sec
24    210 sec
25    rest
26    210 sec
27    240 sec
28    as long as you can

 

After being asked to write a letter to provide the clinical justification to support the decision of a young lady wanting to undergo a breast reduction, I was left with a dichotomy of thoughts as to whether I would support it or not. 
As much as I would prefer to avoid surgery and unnecessary chemical and physical insult to an otherwise healthy body, I have to acknowledge that large breasts can be a major cause for pain and bad posture, thereby increasing the risk for spinal deformity and resultant neurological interference that may have devastating effects on one’s overall health and well-being, as well as other repetitive stress injuries to the shoulders and upper extremities.
These problems result from changes in the normal anatomical structure caused by the excess weight on the chest and weak muscular support. Another fact related to this condition is that some women even feel ashamed and actually try to hide them by altering their posture by allowing their shoulders to roll forward. This abnormal posture will put pressure on an area of the upper body near the shoulder called the thoracic outlet. When this occurs, a bundle of nerves and blood vessels can become compressed and cause pain and discomfort (including pins and needles or numbness) down the upper extremities. This may also lead to compression of the organs in the chest, affecting lung and heart function as well as adversely affecting the sympathetic nervous system, leading to dysautonomia, poor adaptability to stress and ultimately poor health, leading to increased medical costs in the future.  
Very large breasts not only can affect the curve of the upper and mid-back region but will potentially also affect the lower back and cause severe low back pain. When the upper vertebrae of the spine are altered, the lower vertebrae then assume more stress. 
Regular chiropractic adjustments to correct nerve interference and improve adaptability to stress however will reduce all these effects mentioned above as well as ongoing core and postural strengthening exercises to maintain a healthy upright posture. For me surgery is a last resort but I will support it if absolutely necessary.