Lower back, neck, shoulders and wrists

Plank: Wall

The gentlest entry into plank training: the wall takes most of the load so you can learn to engage your core safely, even with a sensitive back or deconditioned body.

How to do it

1. 1

   Stand facing a wall with hands at chest height

   Place your hands shoulder width apart on the wall, roughly at shoulder height, arms straight.

2. 2

   Walk your feet back a short distance

   Step back only until your body makes one straight line from heels to head. The further back your feet go, the harder it becomes, so start close.

3. 3

   Press the wall away and hold your line

   Push your hands firmly into the wall, keep your middle gently firm, and let your tail stay in the middle rather than tucked or lifted. Look forward at the wall.

4. 4

   Hold for 20 to 60 seconds, breathing normally

   Step your feet in closer at any point to lighten the load, or finish the hold early. Resting your forearms on the wall instead of your hands is another option.

What to watch for

The hips sagging in towards the wall, or the chest sinking between the shoulders as the hold goes on. Step your feet closer the instant the straight line breaks rather than pushing through.

Ways to adjust it

• Reduce hold time
• Gaze forward

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Plank versions in one place, ordered from gentlest to strongest.

• Plank: Classic (+ Knees-Down)
• Plank: Forearm
• Plank: Incline Chair

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.

From the clinically authored Vinys movement library.