STARTING POSITION

Lie on the side, supporting the body on the forearm, with the elbow bent at 90° and positioned directly beneath the shoulder. 

The leg positions can vary as follows:

• Split stance, with the bottom leg slightly in front to aid balance and stability, both feet flexed.
• Legs adducted together, with both feet flexed.

Inhale to engage the core to stabilize the upper body. Depress the bottom shoulder, drawing it away from the ear. Ensure the pelvis remains neutral and the ribs do not flare.

MOVEMENT

Exhale — Brace the core and lift the pelvis off the floor, gently pressing through the forearm and bottom leg. Rise into a stable side plank, maintaining proper alignment from head to feet in the coronal plane. Ensure pelvic stability in a neutral position with the hips squared. Keep the head aligned with the sternum.

Inhale — Hold the side plank for a few counts with an active core. Keep the hips squared and the spine neutral. Ensure proper alignment from the head through the shoulders, hips, knees, and feet. Stabilize the bottom shoulder and keep the scapula anchored securely to the rib cage.

Exhale — Lower the pelvis with control, returning to the starting position. Focus on maintaining core brace, shoulder stability, and alignment throughout the descent.

Repeat for 4–10 repetitions per side.

• Core muscles, with emphasis on internal and external obliques.
• Hip and pelvic stabilizers, such as gluteus medius, gluteus minimus, tensor fasciae latae, and adductors.
• Shoulder and upper body stabilizers, such as serratus anterior, rotator cuff muscles, deltoids, and latissimus dorsi.
• Spinal stabilizers, including quadratus lumborum, erector spinae, and multifidus.
• Lower body stabilizers like the quadriceps, hamstrings, sartorius, gastrocnemius, soleus, and tibialis anterior.
• Neck stabilizers, such as sternocleidomastoid and deep cervical flexors.
• Foot stabilizers, focusing on the intrinsic foot muscles for balance.

• Strengthen the core muscles to enhance lateral trunk and postural stability.
• Enhance neuromuscular coordination between upper and lower body in a coronal plane.
• Enhance lumbo-pelvic control by improving the coordination of pelvic and spinal alignment in coronal plane.
• Build endurance, control, and stability in the shoulder girdle and scapular region.
• Enhance leg strength to improve load distribution and support.
• Promote balance, proprioceptive responsiveness, and body awareness in a unilateral weight-bearing position, while enhancing motor control during asymmetrical loading.
• Reinforce diaphragmatic breathing patterns to support spinal and pelvic stability.
• Engage the core to keep the ribs anchored, preventing them from flaring outward.
• Develop the body’s ability to stabilize against lateral forces and prevent rotational compensations.
• Reinforce proper breathing mechanics to support spinal and pelvic stability.