Lower back, neck, shoulders and wrists

Plank: Knees-Down

Builds core stability at about half the load of a full plank, giving your spine meaningful strengthening while keeping the demand manageable for your body.

Stability / Core20 to 45 seconds

Ways to adjust it

Forearm
Chair
Reduce hold time
Fists

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Plank: Incline Chair

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.